A. Three sets of:

Single-Leg Deadlift w. DB x 6-8 reps each leg

Rest 45 seconds

Russian Kettlebell Swings x 15 reps

Rest 45 seconds

Bottom’s Up Kettlebell Walk x 10m each arm

Rest 45 seconds

B. Five sets for max reps:

45 seconds of Rowing (for calories)

Rest 15 seconds

45 seconds of Goblet Squats

Rest 15 seconds

45 seconds of Strict Pull-Ups

Rest 15 seconds

17.30 Gymnastics

A. Wrist Mobility/Strength

B. 3 Sets of:

B1. 5-8 Scap Push Ups (3sec. top hold)

B2. 5-8 Active Hangs (3sec. top hold)

C. Ido Portal HS Progressions

C1. 3x1min Partner HS Drill Floor

C2. 3x1min Partner HS Drill Floor + PVC

C3. 3x1min Partner HS Drill chest-facing wall

D. Freestanding HS(with Spotter)"