Warm Up:
Dynamics
Mobility/stability work: Spend 10 to 15 minutes on focussed mobility work
6 MINS accumulated hang time
Gymnasty Day:
Today you will pick one to three movements (take sufficient rest btwn movements) from the following list and perform one max rep unbroken set. If you cannot do a movement Rx, you will work on skill progressions for the movement, there will be no modified max sets.
Kipping Pull Ups
Strict Pull Ups
Handstand Push Ups (kipping)
Handstand Push Ups (strict)
Double unders
Ring Dips
Push Ups
Box Jump max height (work your way up on this one)
Log your score under the appropriate tab
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