Ph I: Strength
Deadlift 5x5
Pick a Gymnastic Skill and work at it, Muscle Up's, Handstands or Handstand Walks
For Muscle Ups work transitions to try to gain at least one, On handstands work your head to ground or work with abmats and Handstand walks utilize a spotter if needed.
Ph II: METCON
20 min AMRAP
5 Chest to Bar Pull-ups
10 Ring Dips
15 Overhead Squats @ 95 lbs
Ph III: Core/Stability
50 Flutter Kicks
25 Hollow Rocks
50 Flutter Kicks
25 Hollow Rocks
*Hollow Rock video can be viewed at You Tube if you don't know what they are.
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