Medium; Jan. 2-8, 2016

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

10 Sec. Handstand Hold

10 Sec. Ring Support Hold

10 Sec. Bottom of the Dip Hold

10 Sec. Plank Hold

5 Handstand Push-ups

5 Ring Dips

5 Push-ups

Medium Conditioning

“JT”

21-15-9

Handstand Push-up

Ring Dip

Push-up

Accessory/Cool Down

12 Min EMOM

Odd: Standing Vertical Jump+Rebounding Jump

Even: Arch to Front Lever Bar Swing

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching