Hang in there gang, week is almost over!!

Warm up and Mobility

Gymnastics/Skill
7-10 Minutes of
Alternating between
Body Weight Presses
– Handstands
– HSPU
– Handstand Walk
– Ring Dips
Box Jump Practice
– Rebounding
– Height
– Overs

Strength/Skill
3 RNFT
10 x Strict Ring Sipa
3 x High Box Jump

Or

Strength
Front Squat
60% x 10
70% x 8
80% x 3-5
70% x 6
60% x 8
Super Set way down for experience

“Manolo Blahnik”
EMOM 6
15/12 Calorie Row
15 x Medball Clean
EMOM 6
15/12 Calorie Row
15 x Russian KB Swing 70/53