Warm-Up.
Wall Slides x 10 @ 3030
Lateral Lunges x 10 each side
Followed by…
Gymnastics Skills Warm-Up (brought to you by Invictus Gymnastics)…
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds
Followed by…
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Hand Plank Shoulder Taps x 30 reps
Then…
A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Handstand Hold x 45-60 seconds
(perform with nose to wall if capable of doing so)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
B.
Complete as many rounds and reps as possible in 18 minutes of:
6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
9 Strict Pull-Ups
12 Alternating Cossack Squats with Goblet Hold