-Warm up-
10 minutes prior:
12 Kettlebell Swings
12 Kettlebell Strict Press
12 Kettlebell Figure 8
15 GHD sit ups
10 Dumbbell Windmill
Kip practice (kipping pull ups)
-Gymnastics-
2 rounds
5 strict handstand push ups + max rep kipping handstand push ups
rest 2 minutes
-Strength-
Dead-lift:
10 @40%, 10@50%, 10@ 60%
Complete on a 3 minute clock.
-Conditioning-
Every minute on the minute for as long as possible:
7 Thrusters 75/55
7 Pull-ups
7 Burpees
-Cool Down-
10 Swimmers
20 PVC Pass Through
Quad Stretch
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| Theresa and Cole Gallo |
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