Thursday: 122216 (2-4)


Warm-up:

Gymnastic: (Pick One) Work up to x6-15+ @9 RPE
Air Squat
Box Jump
Dip
Handstand Pushup
Lunge
Muscle-Up
Pistol
Pullup
Pushup
Ring Row
Step-up
Tuck Jump

Strength: (Pick One) Work up to x2-6+ @9 RPE
Back Squat
Barbell Row
Bench Press
Deadlift
Floor Press
Front Squat
Incline Bench Press
Lunge
Press
Push Press
Seated Press
Sumo Deadlift

MetCon:
2-4 Rounds:

1. Gymnastic: (Use 95% of Above)
2. Strength: (Use 95% of Above)

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