1. Warm-up – Dynamic stretching
2 Steady Rounds;
10 Lateral Squats w/ Kettlebell
30′ Handstand Walk
10 Horiztontal Ring Rows
2. Strength
Back Squat
4×4 @87.5%
3. Conditioning
3 Rounds:
Run 400m
21 Dumbbell Snatch 50/35lbs
12 Ring Dips
4. Gymnastics Accessory
Strict Pull Ups
6×7
Control the decent each rep.
5. Strength Accessory
Box Jumps
Work up to tall Box Jump, then complete 5×5 @80%+
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