Crossover Symmetry (10 Min Before Class, Please. Not During The GW) Then…, General Warm-up Then…, Gymnasty Skill Work EMOM x 18 Min Min 1 – 5-10 Kip Swings or Butterfly Motion Min 2 – 5-10 Kipping Pull-ups or Butterfly Pull-ups Min 3 – 3 Muscle ups: Bar or Ring or Banded Ring or Bar Mu Min 4 – 20 Hollow Rocks Then…, Strength Thruster – 5-5-5 (BOF AFAP) Then…, Class Conditioning 4 Cyl “Keep Going” 1:00 Assault Bike 65-75 RPM
- 1:00 Rest
1:00 Ski Erg 40 SPM
- 1:00 Rest
1:00 Row 30 SPM
- 1:00 Rest
1:00 Run 2 Laps Inside
- 1:00 Rest
Extra Credit…,
- Back Extensions 32X1- 4 x10
- Sandbag Hold – 5:00 100#/80#
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