Josh
Workout of the Day
Gymnastics
Spend 10-15 minutes working on a few gymnastics movements. Choose movements that you need work on.
Muscle-ups, toes to bar, knees to elbows, pull-ups, handstand push-ups, L-sits, handstand holds/walking, pistols, double-unders, ring-dips, the iron cross, etc…
An effective way to do this is to choose three exercises and do short skill sets. Here is an example:
Three sets, NOT for time, of:
8-12 Ring Dips
2 Rope Climbs
12-15 Toes to Bar
Conditioning
5 Rounds for time of:
300 m Run
25 Kettlebell Swings (53 / 35)
15 Burpees
***20 Minute Cap***