W5D3

Power Work(speed/explosiveness)
Seated Hurdle Jump
10x 1 rep
*Increase the height every set
*Start your first set at moderate height

Gymnastics Strength

12 EMOM:

1. 8-12 Deficit Tempo Negative Push Up
2. 12-18 Supinated Australian Pull Up
3. 8-12 Ring or Parallel Bar Dips (S1; 8-10 Bench Dips)
4. 15-20 Standing Deficit Calf Raise

METCON

14 AMRAP:
12 Alt. Arms Devils Press (22,5/15 kg)
50 Double Unders

CORE:

4 Sets

20 Hollow Rocks

20 Russian Twist

no rest btw sets