
Gymnastics Strength
Emom 15 Mins
Min 1: 10-20 sec Bottom of ring dip hold
Min 2: 10-20 sec Top of the ring row hold
Min 3: Max Hollow hold
Min 4: 10-30 sec Handstand hold
Min 5: 10-20 sec 90 degree Pull-up
Metcon
4 rounds of:
25 Sit ups
30/20 Cal or 600m Run
25 Air squats
Rest 90 seconds between rounds
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