Warm-up:
10 Cal machine
20 90/90 Switches
10. Plate Squat Reach
5/side Perfect Stretch
10. Scap retractions
10. Kip Swings
10. Ring rows
Gymnastics EMOM x 12
Min 1: 10-12 Banded Strict pull ups
Min 2: 2-3 Rope climbs
Min 3: 20 Wall facing Handstand shoulder taps
SCALING OPTIONS
Rope climbs = 10 Seated double dumbbell press
Handstand shoulder taps = 20 Box shoulder taps
Conditioning: Chipper 20 min cap
50 Box Jumps overs (24/20)
40 Pushpress (95/65)
30 Hand release pushups
20/16 Calorie Row or 15/12 Calorie Bike
10 Dball over the shoulder (100/70)
*Sub 10 Power Cleans (135/95) if d ball is not available
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