Optional Gymnastics by Erik, Day 1&2 at the last page!

Rope work (3/4)
2-4 rounds, rest as needed between:

1) 5-10 Seated feet lock/Jump to feet lock and one-two ascent video
2) 7+7 Single Arm Ring Row video
3) 5-10 Toes to Rope video
4) 10-20 Hollow Pull-Down video

RPE 3 to 4

Practice to master the foot lock and to be confident to use it.

Optional Accessory
CONDITIONING
Choose from home edition or DB/KB home edition