All Levels

1. 4 rounds of:

A1. Weighted Pull Ups x4-6 

A2. Weighted Pistols x6 ea

1. „Annie“

50-40-30-20-10

Double Unders

Sit Ups

1. For time: 

50-40-30-20-10

Air Squats- after each set perform 10 Burpees

Gymnastic:

A. Pistol Progressions

B. 5 Sets of:

B1. 5-10/5-10 Pistols(Progressions)

B2. 10sec. Front Lever Hold(Progressions)

B3. 10sec. Back Lever Hold(Progresions)

C. 3 Sets(30sec. On/30sec. Off) of:

C1. Chest-facing-wall HS Hold

C2. Air Squat Bottom Hold(Advanced: Pistol Bottom 15/15sec.)

C3. Passive Hang