Warm Up
A- Roll- pec minor/ lats/ quads
Activate-
B- Gymnastics progression Warm Up
Round 1: Squat, push-up, sit-up, pull-up (strict), back extension
Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension
Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up
(strict), hip and back extension
Skill
Maintaining a steady pace with very little breaks
WOD
Fat Cindy
20 minute AMRAP
5 weighted pull ups
10 weighted push up
15 weighted air squats
w/20 vest m/45 vest
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