Strength/Skill:
Weighted Carries
Gymnastics Kip Progression
4 Rounds:
1a. Ring Dip or Perfect Push Ups x 8-10 reps
1b. Turkish Get Up x 2 reps each arm
1c. Leg Lowers x 10 reps
Workout of the Day:
3 Rounds: (45s at each with 15s rest between exercises)
Box Jump Overs
Goblet Squats
Rowing
Push Press
*rest 2 minutes between rounds*