A. Skills
Back Levers 4 times
progressions: ball up
back lever in a ball
back lever 1 leg tucked
back lever
Unless you have attended the gymnastics cert, be sure to have 2 spotters.
B. Strength
Deadlifts
Wendler Week 1
65% working 1 RM x 5
75% working 1RM x 5
85% working 1 RM x 5 or more
C. Conditioning
Row 500 m four times. Rest as needed between rounds.
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