2 rounds of
5 Inchworms
10 Snap to superman hold
10 Snap to Hollow
10 Overhead extensions with light Kettlebell*
1-2 min plank hold with weight placed on lower back/pelvis
20+20sec Wall hip stretch
20+20sec Leg raises from bench
1-3 Pull overs or practice/try for 30 sec

*Lay flat on your back, brace your spine, take your kettlebell in both hand and hold it overhead, slowly begin to bring kettlebell overhead keeping your lower back pressed into the floor.


Gymnastics 10-15min

Practise handstandwalk

1 kick up to wall
2 kick up and walk 1-2 step to wall
3 kick up and walk 1m to wall, then 2m
4 kick up and walk on the floor

Press hands and shoulders from the floor, tighten yourself as you do before a lift

L1: Walk 3m then hold handstand for time in a 1x1m space. If you succeed with hshold for more than 15sec, add an obstacle course during the 3m.

AMRAP 15 min

30 Wallballs
10 Burpee box jump overs
5 Chest to bars

L1: 9/6kg
L2: 9/6kg
L3: 9/6kg, pull ups
L4:  6/4kg, banded pull ups