WARM-UP -
3 sets:
1:00 Machine
30-second Single Unders or
Crossover Practice
3 Inch Worms
10 Walking Lunge Steps
5 Russian Kettlebell Swings
WORKOUT PREP -
2 sets:
Set 1:
1 Bar Muscle Up or 2 Ring
Rows
5 Crossover Singles
10ft Kettlebell Walking Lunge
Set 2:
10 Single Unders
10ft Handstand Walk
5 Kettlebell Swings
GYMNASTICS SKILL REVIEW
Take 10-15 min to practice
one of the following:
Crossovers
Bar Muscle Ups
Handstand Walks
WORKOUT - The Phantom
Menace
Freedom (RX’d)
10:00 AMRAP
5 Bar Muscle Ups
25 Crossover Singles
50ft Kettlebell Walking Lunge
(53/35)
-Rest 5:00-
10:00 AMRAP
60 Single Unders
15ft Handstand Walk
15 Kettlebell Swings (53/35)
15ft Handstand Walk
*Every 5ft = 1 Rep (lunge/
Handstand Walk)
(KG conv: 24/16)
MOBILITY -
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball
smash (each side)