Week 4 of 4: Deload Week, Tuesday

Prep
As part of your warm-up:
1. 40 Reps of Your Weakest Gymnastics Movement:
Chest-to-Bar Pull-ups
Handstand Push-ups
or
Toes-to-Bar

2. 3 Sets of 8 Hip Thrusters at Moderate Weight.
Focus on hip speed on the way up.

3. Accumulate 2 Minutes of L-sit Hold

Conditioning
For 18 Minutes Move Through:
25 Calorie Row
20 Alternating Dumbbell Hang Snatches (50/35)
15 Kettlebell Goblet Squats (53/35)
10 Burpee Box Jumps (24/20)
50 Double Unders
Perceived Effort Pace: 3-4

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