MOBILITY

Ankles
Hips
Thoracic
Wrists

GYMNASTIC STRENGTH

A) 15min EMOM
1st – 5 Chin ups (chest to bar)
2nd – 5 Ring push ups
3rd – 15 V-ups

B) 14min EMOM
1st – 3x Banded 1 & 1/2 strict muscle ups + 3 Dips
2nd – 15 V-ups

C) 15min EMOM
1st – 3 Strict muscle ups + 3 Kipping muscle ups + 3 Dips
2nd – 70 Double unders
3rd – 15 Burpees

CONDITIONING

Tabata – 8 Rounds of 20sec work 10sec rest each movement alternating
Thruster
Kettlebell swings

A) 20/15kg
16/12kg

B) 30/21kg
24/16kg

C) 42.5/30kg
32/24kg

OPTIONAL EXTRAS

Programmed work or

30 sec Double unders or drills 30sec rest x 8