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WOD 06112022,Sunday

Warm up :

Specific warmup will be given in class


Gymnastics

30s Hollow hold

20s HS Hold

X 3 Rounds


Handstand Walk

5 sets , choose your distance

Rest 1:30


Deficit HSPU

Practice for 10-minutes


Conditioning :

Emom x 15-minutes

1: 12 to 15 Burpees

2: 65 DUs

3: 10 to 15 HSPU


Strength

Deadlift

4 sets , 2 reps @ 85%


DB Hip thrust

3 sets , 15 reps


Extra work

Seated One arm shoulder press

3 sets  , 8/side


3 Rounds

DB Rows

3 sets , 8 reps


Endurance

5 Rounds

400M Run

Rest 2-minutes

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