Monday Gymnastic/midline
Warm up
3 rounds or 10 min
20 Air squats
30 sec Samson stretch, both legs
20 Jumping jacks
20 Banded pull apart
10 Hanging scapula shrugs
20 sec lats/hamstrings stretch, hands on wall
10 Banded RDL

Pick one or two movements and practice for 10 min

Amrap 20 min
Alternate rounds
1 Rounds Cindy
1 Round Nate
1 Round Mary

Cindy is: 5 pullups, 10 push ups, 15 airsquats
Nate is: 2 Ring muscle ups, 4 Handstand push ups, 8 kettle bell swings 32/24kg
Mary is: 5 Handstand push ups, 10 single leg squats, 15 pull ups

L1: Chest to bar Cindy, strict HSPU Mary
L2: –
L3: Cindy: Banded pull ups, Nate: 2 ring dips, 4 negative hspu, 24/16kg kb, Mary: box HSPU, assisted single leg squats, jumping pull ups
L4: Focus on Cindy for 20 min and apply proper scaling