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210907

Updated: Sep 7, 2021


Gymnastics Strength

20 min EMOM

Min 1: 20-40 sec Russian twists

Min 2: Max top of the ring hold

Min 3: Max ring dip hold

Min 4: 20-40 sec superman extensions

Min 5: Max handstand hold


Metcon

4 Rounds for time: (30 min cap)

400m row

10 burpees

400m run

10 burpees

0.5 mile bike

10 burpees

Gymnastics Strength

20 min EMOM

Min 1: 20-40 sec Russian twists

Min 2: Max top of the ring hold

Min 3: Max ring dip hold

Min 4: 20-40 sec superman extensions

Min 5: Max handstand hold


Metcon

4 Rounds for time: (30 min cap)

400m row

10 burpees

400m run

10 burpees

0.5 mile bike

10 burpees

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