GYMNASTIC SKILLS
HSPU
Pike Shifts
1st Front and Back 1x10 Reps
2nd Right and left 1x10 Reps
Negative HSPU’s
30 Sec on 1 Min off x 4 Round
Handstand Weight Shifts
4-8 Reps x 3 Round
Press Superset
3 Rounds of :
1st 10 Dumbbell Pushh Press
2nd 20 Banded Full Aparts
METCON
AMRAP 4’ x 4 Round
9 Burpee
30 Double Unders
10 DB Snatch (20/12 KG)
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