10 mins to work gymnastic skill and core work
Toe to bars 4-5 sets of 8 reps
Advanced: strict toe to bars
Intermediate: kipping toe to bars-focusing on smooth kip technique
Beginner: strict knee raises with shoulder kip
Midline work: 100 reps of hollow rocks
Strength:
EMOM x 5 mins: pull ups x 4reps
rest 3 mins
EMOM x 5 mins dips x 4 reps
EMOM 15mins x Max reps:
min 1 press ups
min2 box jumps
min 3 kb swings
