WARM-UP
2m Tabata. Air squats
2m Tabata - Shoulder Taps
Into:
10/10 Cossack Squats
10 Single Ankle Circles (both directions)
10 half Burpees
GYMNASTIC/SKILL
HSPU/PU
3 sets:
1 Wall Walk + :10 HS Hold
Or
S: 2 strict Pushup + :10 Hold at the bottom
Rest 1:00
EMOM 6 of:
3-5 Strict HSPU*
*May scale ROM, or to pike push-up (feet on chair or floor)
Conditioning:
6 rounds,
:45/:15
Single-arm plank hold
Bear Crawls Fwd/Bckwd
Burpees over the Dumbbells
Alt Pistols (s: bench/chair)
Mobility:
1:00 low dragon e/s
1:00 seal pose