WARMUP
2 ROUNDS
12 Toe Touch Jumping Jacks
12 Scap Push Ups
12 Bird Dogs
12 Glute Bridge Ups
:10 Pike Hold
2 ROUNDS
40 Single Unders OR 30 Crossover Singles
8 Russian KB Swings
8 Sit Ups
8 Ring Rows
:10 Dead Rig Hang
SKILL
3 SETS*
:30 HS Hold**
:30 Active Hang Hold
:30 Top of Ring Hold
:30 Bottom of Ring Hold
-Rest As Needed b/t Sets-
*Minimal rest b/t movements.
**Wall or Free Standing.
(No Measure)
WORKOUT
5 ROUNDS FOR TIME
40 Crossover Single Unders or 60 Single Unders
30 Sit-Ups
20 Russian KB Swings (Athlete Choice)
Reps of Gymnastics Pull
*Option for Gymnastics…
3 Rope Climbs
10 Strict Pull-Ups
15 Strict Ring Rows
(Score is Time)
Share this page