A. Warm Up
2 rounds
1 min Spider man lunges
1 min inchworm
1 min kick and twist
A2. Activation
2 rounds
10 Pallof Press /side
10 dbell row /side - heavy on a bench
10 Band Pull aparts
B. Gymnastics Conditioning
15 min AMRAP for Quality
5 L-sit pull ups
5 Deficit Ring or plate push ups (feet on box)
5 Strict T2B
5 Wall Walk
Rest 2 min
15 min AMRAP
10 CTB Pull ups
10 pistols
10 Hollow rocks
10 super man rocks
C. Cool Down