Wednesday Group Strength and Conditioning

30 min skill work
Every minute, work on a movement from a section (A, B, or C). One Muscle up on the rings or bars can be used for any category. Try to upgradeyour skill level or numbers per round compared to last time.
-10 kipping (beat) swing
-10 ring rows (start with shoulders as close to hip level as possible. Placefeet on box if needed
-5 strict pull up
-5-10 kipping pull up (chin over bar, chest to bar, hip to bar)
-10 K2E or T2B
-1 rope climb
-1 legless rope climb
-30s FLR
-10-15 push up
-10-15 ring or parallette pushup
-5-10 dips
-dumbbell press
-handstand hold
-5 handstand pushup
-handstand walk
-5 plyo pushup
-2 planche pushup
-15-20 air squat
-10 cossack squat
-10 deck squat
-10 pistols
-15 hollow rocks
-15 arched body rocks
-30s hollow hold (aim for arms straight, biceps touching
-10 to 20 GHD sit ups
-10 to 20 GHD hip extensions
-8 L-hang Leg raises
-15s L-sit
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