WARMUP
on own: ride or row for 4min
hanging stretch 10 second dead hang to inch worm 5x
10 air squats - 10 sec wall sit - 10 air squats
hanging stretch 10 second dead hang to inch worm 5x
10 air squats - 10 sec wall sit - 10 air squats
Gymnastics
15 MINUTES on the clock
Hand Stand Hold
30 sec [10 hold / 20 rest] Hand Stand Walk
Hand Stand Hold
30 sec [10 hold / 20 rest] Hand Stand Walk
EMOM
12 min emom
45 / 15
odd:1,3,5,7,9
bear complex
45 / 15
odd:1,3,5,7,9
bear complex
even: 2,4,6,8,10
burpee bar jump over...
