Gymnastics and Grip 3 sets (10 min)
5-8 Strict Ring pull ups or 12 Elevated Ring rows (HAMMER GRIP)
20 Plank Hip taps
100FT Heavy Farmer Carry
Into 3 sets of Midline Work (8 min)
20 Plate Russian twist (15/10)
50 Flutter kicks
Max effort plank
3 Rounds ( 16 min cap )
20 Alternating Hang Dumbbell Clean (50/35)
15 Burpee box jumpovers
15/12 Cal row or 12 /10 Cal bike
Warm-up: 20 90/90 Hip Stretch 10/side Firehyrdrans 10/side Warrior Squat Reaches 10 Passthrus 50FT PVC overhead duck walks Metcon “DITTO”...
Metcon 13 min cap 5-4-3-2-1 Rope Climbs 100-80-60-40-20 Double Unders Scaled: 4-3-2-1 Rope Climbs 80-60-40-20 Double Unders Push Jerk +...
Warm-up: 200m Run 20 90/90 hip stretch 10 Cat cows WRIST PREP 1 Rounds 20 Banded pull aparts 10/side Single dumbbell Strict press 20...
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