Midline stability (Warm up)

Every 4-5 min for 8-10 min (2 sets)

10-20 sec front level
10 Alternating v-ups
10 Push ups to open up (Hollow body position)
ASAP Dead hang to L-sit (ASAP=As many as possible)

10+10 Side up (side jackknife) https://www.youtube.com/watch?v=eLUSfdbxvF8

20 sec Flutter kicks https://www.youtube.com/watch?v=ANVdMDaYRts

1-10 Diamond push up https://www.youtube.com/watch?v=J0DnG1_S92IMetcon


Show and practice specific gymnastic movements for metcon

10 rounds for time

Gymnastic movement
Endurance movement

L1: 2-4 Ring muscle ups, 15/12 cal assault bike
L2: 2-3 Chest to bars, 15/12 cal rower
L3: 3-4 Pull ups, 15/12 cal rower
L4: 6 Ring row 12/10 cal rower