Shoulder openers

Med ball hold 1:00

PVC passthrus/figure 8s


Gymnastics work

a) 5 min EMOM 5 dips, 5 ring rows both movements done on the min.

B) L sit tabata :20 on/:10 off x4 (modify and scale accordingly),

C) 3x10 HS shoulder taps (can be done from pike, from plank, wall facing, free standing with spot, alt. DB seated press, etc.)


3min AMRAP X 3:

5 Burpees

7 pull-ups

9 box jumps(24/20)

1min rest between rounds