CFT 01172020

Conditioning: (Use as Warm up)
EMOM x 30
1 - bike @50+ rpms
2 - row @900+ cals an hour
3 - ski @800+ cals an hour
4 - 3 strict ring pull ups + 3 Strict ring dips
5 - GHD sit-up hold 20 seconds
6 - 2 Bar muscle ups

Gymnastics:
4 rounds:
3 skin the cats
+
:10 second L-sit on paralettes

4 rounds:
:10 top ring hold (Externally rotated)
:10 bottom ring hold (Deep)

4 rounds:
Rolo pull down x 10
SIngle arm pull down x 12

4 rounds:
50 double unders
50ft OH DB lunge (25ft out 25ft in)


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