1) WARM-UP:
Stretch
Mobility: Hip Circuit x 10 each
Kettlebell Circuit:
Single Arm Swings x 10 each
Single Arm Cleans x 10 each
Single Arm Squat x 10 each
2) GYMNASTICS: Alt. EMOM 12
*Continue progression with 2 exercises you chose, will be Day 1,2,or3
Strict Pullups x 4 (Day 1: 2 reps, Day 2: 3 reps)
Strict HSPU x 4 (Day 1: 2 reps, Day 2: 3 reps)
Strict T2B x 4 (Day 1: 2 reps, Day 2: 3 reps)
Alt. Pistols x 12 (Day 1: 8 reps, Day 2: 10 reps)
3) CONDITIONING: 30 sec work/30 sec rest at each station x 2
Box Jumps, Ski, Row, AAB, Sprint/Back Pedal in 10 yd zone
4) METCON: EMOM 9
5 x Burpees (Rx+ 6, Scaled 4)
7 x Wall Ball @20/14 (Rx+ 8, Scaled 6 and or 14/10)
12 x Double Unders (Rx+ 14, Scaled 10 Double Unders or 20 singles)