WARMUP
Gymnastic holds :
10 min AMRAP for quality:
10 sec Supinated Chin Over Bar Hold
20 sec Active Arch Body Hang
30 sec Single arm Plank Hold/side
40 sec AMRAP Hollow Body Flutter Kicks
PRACTICE
EMOM 9 minutes (3 rounds):
Minute 150 Single Unders
Minute 210 Crossover Double Unders
Minute 350 Speed Steps
WOD
Every 4 minutes for 12 minutes (3 rounds)
20 GHD / ab mat Sit-Ups
Handstand Walk 50 feet/ 4 wall walks
bike 14/10 calories
*3 min caps each set
Every 4 minutes for 12 minutes (3 rounds):
15 Toes to Bars
75 Double-Unders
14/10 calories bike
*3 min caps each set
Feel: Low to Moderate intensity with a focus on quality over intensity.