CFT 01272020

Gymnastics Warm-up:
2 rounds:
Ski x 15 cals
Hollow x :20
Arch x :20

2 rounds:
Kip swings x 5 (get a big arch!)
Jump into "Muscle up" (this is the swing practice) x 3

3 rounds:
Banded strict bar muscle up x 3
*Use band and use wrists like I did the other day

3 rounds:
10 Weighted hip thrusts @30X3

Gymnastics:
6 rounds:
Straight arm pull downs x 10
Banded strict chest to bars x 10
Tricep roll backs x 10
Rest 2 min betwen rounds

Weightlifting:
Every 3 min @6 rounds
10 Cal ski
2 Power clean + Push jerk @155

Conditioning:
3 rounds:
10 cal AB
*ALL OUT
*FUCKING DIE
*rest 3 min between


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