GYMNASTICS CONDITONING
15 minutes:
Arch to Hollow Drill w/ PVC
AND
Butterfly Box Drill OR Kipping Pull-ups OR Swings (hollow to arch)
Then
3 Rounds:
10 Chest to Bar OR Pull-ups OR Ring Rows
(30 seconds rest)
15 Reverse Dumbbell Fly's @ 35/15
(30 Seconds rest)
WOD
For Time:
2 Min HS Hold
30 WB 30/20
30 Handstand Pushups
30 Air Squat
30 Push Ups
30 DB Thrusters 55/35