Monday
Forward Roll, Handstand to Forward Roll
6 x 1
Single Arm Row
6 x 10
Every 2-2:30 Minutes
Reverse Roll to Handstand
4 x 1
T Bar Row
4 x 10
Every 2 Minutes
Workout of The Day
3 Rounds
400 Meter Run
21 Kettlebell Swings
12 Pull Ups
Tuesday
DB Incline Bench Press
5 X 10
GHD Sit Ups
5 x 15
Every 2 Minutes
Push Press
5 x 7
V Ups
5 x 10-20
Every 2:30 Minutes
Workout of The Day
3 Rounds
5 Handstand Push Ups
3 Wall Walks
5 Box Jumps 30-42″
3 Strict Pull Ups
5 Strict Toes to Bar
Rest 1 Minute
1600 Meter Row
1600 Meter Run
Wednesday
Cleans + Front Squat
7 x 3 + 2
Every 2:30 Minutes
Romanian Deadlift
3 x 12u
Candlestick Roll
3 x 6
Every 2 Minutes
Front Rack Step Ups
3 x 10/10
Cartwheel
3 x 3/3
Every 2:30 Minutes
Workout of The Day
Thursday
Gymnastics Skillwork
Friday
Flat Bench
5 x 8
Strict Pull Ups
5 x Max Reps
GHD Sit Ups
5 x 15-20
Every 3 Minutes
Weighted Dips
5 x 8
Single Arm Row
5 x 10
Hollow Rocks
5 x 25
Every 3:30 Minutes
