Gymnastics Strength
16 min EMOM
Min 1: 30-40 sec plank
Min 2: 8-15 ring rows
Min 3: 20-40 sec handstand hold
Min 4: 10-15 leg raises
Metcon
25 min AMRAP
400m run
30 Air squats
20 KB swings
5 Burpee pullups
RX Age 17-44 (24/16KG)
RX Age 14-16 and 45-60 (24/16KG)
RX Age 8-13 (16/12KG)
Gymnastics Strength
16 min EMOM
Min 1: 30-40 sec plank
Min 2: 8-15 ring rows
Min 3: 20-40 sec handstand hold
Min 4: 10-15 leg raises
Metcon
25 min AMRAP
400m run
30 Air squats
20 KB swings
5 Burpee pullups
RX Age 17-44 (24/16KG)
RX Age 14-16 and 45-60 (24/16KG)
RX Age 8-13 (16/12KG)
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