GYMNASTIC CONDITIONING
EMOM 12′
1/ 15/12 Cal SkiErg
2/ 10m Handstand Walk
OLYMPIC WEIGHTLIFTING
EMOM 10′
Power Clean + Hang Power Clean @ 80-85%
METCON
For Time
30 – 20 – 10
Cal Row
Wall Balls @ 9/6 kgs
Chest To Bar
ACCESSORY WORK
Hypertrophy
Shoulder Press – 4 x 10 – rest 1′
2 Bumper Front Raises – 3 x 10 – rest 1′
Band Pull Apart – 3 x 30 – rest 1′
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Gymnastic
EMOM 10′
1/ 30sec Handstand Hold Facing Wall
2/ 15 Pike Push
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Conditioning
4 SETS OF
30 Cal AirDyne
400m Run
AEProgramming 