STRENGTH

Single Arm KB or DB Row

4 x 8

Banded Kneeling Woodchoppers

4 x 8 each side

GYMNASTICS

4 x

:20 L Hang or L Tuck

3 x 1 Wall Climb + 6 shoulder touches

CONDITIONING

Every :30 for 12 Min

:00 to :30 – 1 Snatch @ HAP

:30 to :60 – 25 Double Unders

“HAP” means as Heavy as Possible. Pick one weight and stay with it. This should be something you can hit 12 times. Shoot for 70- 75%.

CORE/MOBILITY:

1 Min Twisted Cross

1 Min Seated Straddle

WORKOUT OF THE DAY