STRENGTH
Single Leg DB Romanian Deadlift
4 x 6 each leg
DB Hammer Curl
4 x 8 each arm
CONDITIONING
EMOM for 15 Min
Min 1: 8 Handstand Push Ups (Strict, deficit, kipping, , box…most difficult for you to complete 8 in minute)
Min 2: 35 Double Unders
Min 3: 12 Burpees
CORE/MOBILITY
1 Min Straddle
:30 Thread the Needle
50 Hollow Rocks
GYMNASTICS BONUS
10 Reps
Bottom dip hold 2 seconds + press out of hold