GROUP WARMUP
2 sets –
:30 ski-erg
:15 passive bar hang
:15 plank
10 PVC liftoffs
10 each leg tempo split squat

GYMNASTIC BODY PREP AND STRENGTH
4 rounds NOT FOR TIME:
15/12 calorie Ski-erg
6 lean away ring pull-ups 
www.youtube.com/watch?v=wtohxjjdQzw
10 paralette push-ups with cross body shoulder tap
:20 handstand hold (modify: plank)

4 rounds not for time:
:15 hollow body hold directly into 10 hollow body rocks
5 high amplitude arch to hollow/TTB
6 V-ups on sliders

MOBILITY
2:00 seated straddle
:45 passive bar hang

Food for Thought Friday – The Scale

This post is just a reminder that you can’t put all your emphasis on scale weight. You can transform your body immensely without the scale moving a whole lot, if at all. Go by body measurements, how your clothes fit and how you feel. Focus on how cool it is to be strong, not the three little numbers staring back at you.

Below is an example of a woman who transformed, but didn’t lose a pound. You know how she did it? She ATE high-quality foods, she nixed cardio and she lifted weights.