Friday Gymnasty Fun!

Skill
8 minute AMRAP for skill Ring Support (jump to hold for 3 seconds) x5 Hollow arch Rolls x 3/side -emphasis on hollow- 3 sec hollow hold with each roll Strict Butterfly Circles x 4 - Focus on PERFECT hollow and arch position and moving through the core
Strength
Alternate exercises every 90 seconds
A.1: Weighted Pull-ups (4x7)
*assist with bands or feet as needed *full stretch at the bottom of the pull-up *add weight if able *attempt to maintain hollow position throughout
A.2: Weighted Dips (4x7)
*assist with feet as needed *add weight if able
Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP 8 V-ups 10 calorie row 12 pushups 14 split jumps
Extra Work
a: Kettlbell Windmill (3x10/side )
b: Wall Walk (3x2-3 reps)
*10 second float in handstand at top *Maintain midline
c: Banded Tricep Push Down (3x25 tempo 20X0)