CORE:
5 ROUNDS
0:20 hollow hold
0:10 rest
MOBILITY:
Flex busto a gambe divaricate con plate overhead
15 dx
15 sx
GYM STRENGTH:
ADVANCED: 20 negative strict ring muscle up
BEGINNER: 20 negative deficit push ups
(For QUALITY not for Time)
GYM CONDITIONING:
(6 rounds)
ADVANCED: 1 Pullups one arm, 10 ring roll out
BEGINNER: 1 rope climb, 10 candlestick
GYM SKILL&STRENGTH:
10x a/r handstand side walking
(Beginner: any style)
GYM CONDITIONING:
1-2-3-4-5-6-7-8-9-10
ADVANCED:
- Strict pull up
- Ring push up
BEGINNER:
- Ring row
- Hindu push ups
CFCKB
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