GYMNASTICS SKILL DEVELOPMENT:

CHOOSE 1 OF THE FOLLOWING SKILLS TO WORK ON FOR 20:00:

Handstand Walk / Handstand Hold / Handstand Push Up / Regular Push Up

Pull Up Technique (Strict / Kipping / Butterfly)

Toes to Bar / L-Sit Hold

Pistol (Single Leg Squat)

METCON

AMRAP 20:

15/12 Cal Bike

4 Down and Back Shuttle Runs (Loft to Rig = 1)

15 Box Jump Overs

OPTIONAL ADDITIONAL WORK:

A) 20:00 Stretch / Mobility / Foam Roll