METCON

Workout

AMRAP 28

20 shuttle runs
20 KB swings (russian)
20 down ups
20 Db renegade row (10 each side)

rest 2 mins

EMOM 8

Min 1: 30-40s hollow hold

Min 2: 12 lying back extensions

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3 complete:

4 x BB split squats (per leg)
8-10 x Plate good mornings

then

Every 3:30 mins X 3 complete

3-5 x Pull ups
6-8 x HR push ups

For time

100 down ups

Tc 8 mins

GYMNASTICS

Workout

EMOM:
1. 15s Handstand plank
2. 15s Wall Facing HS Hold
3. 10 HS Scap push ups
4. Max Hollow Hold
(16 mins)

Accessory:
AMRAP 12
8 V-ups
12 DB Lat raise
8 Swiss ball pike up
12 Seated leg lifts