STRENGTH

Barbell Cycling

Thruster 11-9-7-5-3

Gymnastics Focus

3 x :30 Tuck Hold

3 x 1 Handstand Box Walk (clockwise & counter clockwise = 1)

CONDITIONING

EMOM for 10 Min

2 Squat Cleans (205/135)

5 Toes to Bar

All reps in the same minute.

Scaled version: (135/85) 5 Hanging Knee Raise

Foundations version: 5 Barbell Front Squats and 5 Hollow Rocks

At Home version: 5 x 2 Jumping Lunge + Squat and 5 V Ups

CORE/MOBILITY

20 Arch Raises

1 Min Pigeon Pose

1 Min Twisted Cross

WORKOUT OF THE DAY