MOBILITY
Ankles
Hips
Thoracic
Wrists
GYMNASTIC
A) 16min EMOM
1st – 10 Rolling lever swings/Giant lever swings
2nd – Max rep Bar rows to belly/Strict pull ups
3rd – Max time Hollow hold
4th – rest
B) Every 2mins x 6
2-6 Bar muscle ups – pick a number you can stick with
C) 4 Rounds
12 Bar muscle ups
12 Overhead squats – pick your own weight
rest 1min
CONDITIONING
4 Rounds
21 Wall balls 9/6kg
21 Kettle bell swings 24/16kg
12 Pull ups
OPTIONAL EXTRAS
Programmed work or
4 Sets – To be completed in 12mins
5 x Hang clean – Pause and 3sec hold in the catch
