STRENGTH

DB Curl and Press

4 x 10

Russian Twists

4 x 20

GYMNASTICS

4 Sets

2-3 a Wall Climbs

10 Supinated Grip Ring Row with Feet Elevated (chin up grip)

CONDITIONING

15 Min Time Cap

800M Run

100 Ft Handstand Walk or 200 Ft Bear Crawl

200 Double Unders or Single Unders

10 Sandbag Over the Bar (150/100)

CORE/MOBILITY

1 Min Downward Dog

1 Min Child’s Pose

WORKOUT OF THE DAY