• Warm Up

3 rounds: 10 rows 3 count at chest, 10 push ups, 10 knee raises, 10 glute bridges

OR Upscale strict 10 pull ups, 10 HSPU, 10 strict T2B, 10 hip extensions

  • Skill Gymnastics
    • A. 10-8-6-4-2
      • Strict pull up
      • Handstand push up
    • B. 5 rounds for quality and max reps of 1 + 2
      • 1-Max kipping muscle ups
      • 2-Max distance HSW sets of 2m (1 rep) or 5 wall walks
      • 3-Max Distance 3 single leg jump standing long jump
    • C. For time
      • 30 T2B
      • 30 push ups
      • 30 T2B
  • Cool down – 10 deep breaths in each pose 5 rounds of
    • Downdog
    • Updog
    • Spiderman lunge each side