Gymnastics work
EMOM15 (max 30 sec work)
1. 10 Hollow Lat pull downs
2. 10-20 Shoulder taps on plank / HS
3. 10-20 Toes to rings (or toes as high as possible)
4. 10-20 Gymnastics swim
5. 10-20 sec Chin over bar hold
Conditioning
12 x Every 2 min
- 1-2 UB set of muscle ups / pull ups* (kipping or strict work)
- recovery paced erg of choice the remaining time
- 1-2 UB set of HS walk / shoulder taps on plank or HS
- recovery paced erg of choice the remaining time
- 1-2 UB set of DU's / CO's / SU's
- recovery paced erg of choice the remaining time
- 1-2 UB set of HSPU / Box Hspu
- recovery paced erg of choice the remaining time
