Gymnastics

Warmup

400m Row/Ski

3 rounds of:
- 30s Wist flow
- 10 Push up to down dog
- 10 Kneeling Shoulder Dislocates
- 1 Wall walk into 20-30s wall facing HSH

Gymnastics Warmup

10 Kipping Swings
5 Knee raises
5 leg raises u 90°
5 T2B

Strength

12x 45s on, 15s off
- 1. Hanging Leg Raises / Tuck ups
- 2. HSH
- 3. Hanging L-Sit Hold
- 4. HS March On The Plate 10/5kg Plate

Wod Prep:
- Airsquats
- Jumping Squats
- Alt. Lunges
- Jumping Lunges

WOD

4x 5min on, 2min off
A)
- 10m HSW / 10 Wall-Facing Shoulder Taps / 3-4 Wallwalks
- 10 Jumping Lungees
- 10cal Row / Ski
B)
- 10 T2B / Leg Raises / Tuck Ups
- 10 Jumping Squats
- 10cal Row / Ski