Gymnastic WOD klo 14
warmup
20 Hollow Rocks
20 Right Leg Circles
20 Left Leg Circles
20 Superman Rocks

mobility
shoulders

skills
iron cross progressions

strength
ghd hammies
ghd reverse hyper
ghd sit ups

metcon
For REPS
5 ROUNDS:
Max reps Jump Rope Double Unders in 90 seconds
Rest 90 seconds between each set. Try to keep a consistent number each set.

FLEXIBILITY:
20 Sit Up to Pikes
Hold Pike Stretch 2 minutes
Hold Left Side Split 2 minutes
Hold Right Side Split 2 minutes
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Endurance WOD klo 15
45min 130-150, tasainen syke.