Starts at 0:00… Warm-up – (8 min cap) Starts @ 10:00 Gymnasty Element: EMOM for 5/5 = 10 min: ODD: Ring Rows x 20. Pull-ups x 10. Muscle ups x 5. EVEN: (M:20/F:15 or 20) Plate Push-ups Group (2) ODD: 8 Box Jumps (30/24”) EVEN: 20 Hollow Rocks or :45 Sec Hollow Rock Hold Ends @ 20:00 Starts @ 25:00 Barbell Complex: Attend Barbell Class! It will only enhance your experience. 2 Hang Pwr Cleans + 2 Front Squat + 2 Split Jerks – EMOM for 8 min. Based on feel!!! Ends @ 33:00 Start @ 37:00 Clean Grip Deadlift (With Shrug) 5 x 2 Ends @ 45:00 Seated Leg Curls 4 x 20
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