jump with two feet onto a box and off the other side of the box turn round and come back over the box.
Chest to ring
Hanging on the rings push into your shoulders and keep your hips behind your body on the way back through on the kip you will pull up keeping your hands closer togther on the waay up and pull them into your chest. Tuck your knees up and on the way down stay in the hollow position driving back into your shoulders and repeating the movement again.
Burpee over the rower
complete a burpee chest to the floor. stand up and jump side ways over the long back part of the rower.
Single arm DB snatch
Take the dumbell in one hand between your legs. Drive it up to your hips using you legs. Shrug the weight up and extend at the hips. Flick and snap the weight out over head to full lockout and return the dumbell back to the floor for one rep completed. Swap arms and do the same with the opposite arm.
Wall Balls
Burpee TTB
Complete a chest to floor burpee, jump out of the bar, jump up to the gymnastic bar and complete a TTB you can do these strict or using a kip.
Bar Pull over
Standing under the pull up bar, start by doing a strict pull up half way up you will bring your legs directly up towards the bar keeping them as close to vertical and next to the bar as you can. The pull your hips towards the bar and then on top of the bar using your weight and momentum you will pull right around the bar back to your start position under the pull up bar for 1 rep completed.
