+97339533130
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
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility