Strength/Practise:
Gymnastics core ex: 4RFQ 5-20 Toes to bar + 5 weight'd roll downs + 30sec ring holds w turn out
Conditioning:
12 min EMOM ladder: 1) kb swing 32/24kg 2) Wall ball rep schemes - 12-14-16-18-20-22
Big Kahuna: 12min strength ladder: 2-2 4-4 6-6 HSPU + chin up * climbing
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