Gymnastics

Warm Up
Butt kicks – 10 air squats
High knees – 10 air squats
Frankensteins – 10 airsquats
10 x inchworm push up
Cart wheels
Forward rolls
Wall kick ups x 10
2 ROUNDS

 
Skills
MUSCLE UPS
10 Powerful sit ups
False grip transitions
Transitions with rings on bands
Ring kip technique
ELEGANCE
HIP DRIVE

 
Metcon
GYM.16.01.07
5 ROUNDS
10 box jumps
Walk 1 circle
Bum balance hold for 30s