A. Warm Up
2 rounds
1 min Spider man lunges
1 min inchworm
1 min kick and twist
A2. Activation
2 rounds
2-3 ice cream makers
10 Pendlay Row (torso parallel to floor)
10 rear delt flies with fraction plates, same body position as pendlay row
B. Gymnastics Conditioning
10 min EMOM
1 - 10-20 ring rows
2 - 10-20 ring dips
straight into
10 min EMOM
1 - 10 double KB deadlift - heavy
2 - 5-15 T2B
straight into
10 min EMOM
1 - 15-20 Hollow Rock
2- 30-50 DU's
C. Cool Down