Warm-Up:
3 Rounds, For Quality
1:00 minute Rowing Form Work
20 sec Strict Knee Raises (Controlled Slow Tempo)
Into..
Gymnastics Test
“Toe to Bar Stamina Test”
10:00 minute EMOM
Unbroken Toe to Bar Test
Goal = 5-10 reps / set
"Underwater Discovery"
10:00 minute AMRAP
20/15 Calorie Row
10/10 Kettlebell Hang Snatch 24/16kg
20/15 Push-Ups
RX+
:10:00 minute AMRAP
20/15 Calorie Row
10/10 Kettlebell Hang Snatch 24/16kg
20/15 Deficit Push-Ups
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Optional Accessory Work
3 Sets, For Quality
:30 second Hollow Hold
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