Gymnastics Work 12 minutes
Ring MU Progression
RR 10 / Ring Pull Ups 5/ MU 1-3
Pistol Progression
Box Pistol 8R/L / Airborne Lunge x 5 R/L/ Pistol 1-5
HSPU
HS Hold 10-30 sec/Box HSPU 5-8/ HSPU 5
Conditioning
Sledge Hammer-Run-Wall Balls
3 Rounds
40 Sledge Hammer Swings 20R/20L
300m Run
20 Wall Balls 20/14
Post your scores to the Whiteboard.
Accessory Work 3-4 Rounds
DB Hammer Curls x 10
Dips x 5
Leg Swings x 10 R/L
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