Warm-up
4 Rounds
150m row/ski
7 Pushup to down dog
2-4 Wall climbs
Then..,
Skill/Practice – Gymnastics Pushing
HSPU/Dips/Push-ups/Hollow Holds
Then..,
30min Flow
1.EMOM x 10min
M1:10-15 reps DB bench press
M2: 35sec Farmers Hold
rest 2min
2.EMONx 10min
M1: 5-10 HSPU/pike
M2: 15 T2b/HKR
rest 2min
3.EMOM x6min
M1: 40sec Max russian twist
M2: 40sec Max Bicycle crunches
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