Gymnastics Skill Work
Minute 1: 40s of Handstand Practice (hold, walk, wall, balance etc)
Minute 2: 40s of Core work of your choice
Minute 3: 12 Alt. DB Reverse Lunges
Minute 4: 12 Bent-over Double DB Rows
Every 4:00 x 5 sets.
20m Heavy Sledpush
10 DB Hang Power Clean @50/35lbbs
10 Strict Pull-ups / Partner Assisted / Self Assisted
5 Minutes of Global Recovery Foam Rolling or 5 Minutes of Row, Bike, Jog, light Sled Pull.
Make a note of your achievements in 'Open Gym'