WORKOUT OF THE DAY

GYMNASTICS

15 minute EMOM (alternate movements each minute)

1 – L-sit hold 10-30 seconds

2 – 12 Pistol squats

3 – 6 Handstand Push-ups or 2 Wallclimbs

4 – 5 Strict Pull-ups

5 – 50 Double Unders or 40 seconds of practice.

CONDITIONING

A. Animal Flow movements are a really good way to work on your mobility in a dynamic way that also teaches you body awareness and creates great muscular stamina.

3 sets for quality:

20m Bear Crawl

20m Crab

20m Lizard

B. 3 sets of 350m row

1:1 rest with partner