Mobility: Shoulders and Lats Skill: Rope Climb Technique Review Conditioning: Every minute on the Minute x 20min 1- Rope Climbs x 1-3 reps 2- 5 Ball Slam Burpees + 7 Ball Slams 3- Run, Row, Ski, Bike x 60sec 4- Rest or Active Rest in PlankRead More

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Warm-up: 200m Run then 3rds of: 5 Single Leg Romanian Deadlift (each leg) 10 Med Ball Clean 10 Hollow Rock Strength: 3 sets Bulgarian Split Squats x 8 + 6 Unweighted Dynamic Split Squats Workout of the Day: 60 Calorie Row 50 Wall Ball 20/14 40 Ab-mat Sit-up (unanchored) 30 Dumbbell Power Clean 35/20 20...Read More

Gymnastics Skills Practice: Strict strength and/or muscle-ups Workout of the Day: Every Minute on the Minute x 20min 1) Rope Climb x 2-3 reps 2) Row 12/10 Calories 3) Russian Kettlebell Swings x 20 4) Bike for Max Cals x 60sec 5) RestRead More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge 4 Push-up to Spiderman with pause 6 Jumping Air Squats Strength: Back Squat 5×60%, 3×70%, 2×80%, 1×90%, 1×95% 1×101+% Workout of the Day: Annie 50-40-30-20-10 Double-unders Sit-ups Finish: 3 sets Strict Chest to Bar Chin-up x 6-8 reps Strict Toes to Bar @2111 x 4 reps...Read More