Warm Up
2 rounds
Band walk squares x 3 sets https://www.instagram.com/p/B35ISn7FSEQ/
Banded donkey kick backs x 10/side (same video as above)- neutral spine
Landmine press x 8/side
Banded pull aparts x 20




Gymnastics Conditioning (6:30 total time)
1 min hollow plank hold
1 min handstand shoulder taps
— rest 2 min —
30 sec hollow plank hold
30 sec handstand shoulder taps
—rest 1 min —
15 sec hollow plank hold
15 sec handstand shoulder taps




WOD
For Time
25 single DB box step ups- rack DB however you like
25 DB alternating snatch
25 OH DB walking lunges- use a single DB OH- you can decide what side to hold it on or switch sides
25 Devil's press
DB weight 50/35 35/20