1. Warm-up
Slow 10 Minute Row
Then
Steady Through
10 Kipping RIng Dips
20 Box Step Ups
10 Strict Handstand Push-Ups
2. Strength
Back Squat
3×3 @75%
3. Conditioning
3 Rounds:
AMRAP 5 Minutes
30/18 Calories on Bike
10 Squat Cleans 185/135lbs
Max Calories on Bike in remaining time
Rest 3:00
——–Optional——–
4a. Gymnastics Accessory
Tabata Flutter Kicks
12 Rounds
:20 on :10 off
Difficulty can be manipulated be the speed of kicks.
4b. Strength Accessory
Double Kettlebell Sumo Deadlift 70/53’s
4×20
Rest as needed.
Leave a Reply