CFT 12272019

Warm-up:

10 Min on cardio

Strength:
5 x 2 @ Work up to heavy weighted pull ups

5 x 5 @ Heavy weighted dip

then...
6 rounds:
Hollow hold 20 seconds
Sorenson hold 20 seconds

then...
Feet on bench muscle up transitions x 10

Gymnastics:
6 rounds:
10 Handstand push ups negatives
Rest 20 seconds
1 min Table top hold
Rest 20 seconds
10 parallette shoot throughs
Rest 20 seconds
5 ring muscle ups
Rest 2 min"

Conditioning:
For time:
300 calories bike