17/12/24 New Start

Warm-Up

2 Sets, For Quality

30 second Jump Rope Practice

4 Inchworm to Hollow Hold (3sec)

6/6 Kettlebell Halos

6/6 Kettlebell Windmills

3-5 Strict Pull-Ups or 8-10 Ring Rows

:15/:15 Single Arm Plank with Reach

Gymnastics Skill and Play Time (Video Linked)

10:00 minutes

- Crow Pose

- Headstand Pose

- Nose to Wall Handstand Hold

- Back to Wall Feet Spotted Handstand Hold

- Freestanding Handstand Hold Partner Drill

into..

Ring Muscle-Up Progression

10:00 Skill Practice

- False Grip Ring Row to Chest

- Muscle-Up Row to Bottom of Support

- Support Hold + Eccentric to Bottom Up Dip

- Low Ring Muscle-Up (Banded) (Box)

- Ring Swings + Turnover into Dip

"Suez"

14:00 AMRAP

80 Single Unders

40 Box Step Overs

80 Single Unders

20 Dual Dumbbell Strict Press

80 Single Unders

20 Ring Rows

20 Push-Ups

Dumbbells: 12.5/10kg

Box: 24/20’’

Goal: 2+ Rounds (500+ Reps)

Score: Reps

RPE: 8/10

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose