10/10/18 Training

Gymnastics:

12 Min EMOM

3 Ring or Bar Dips+9 Russian  Swings 53/35

Metcon:

 21-15-9

Handstand push-ups (plate standard)

Run 400

Push-ups with 2 sec  lockout at top

Run 200

Rest 3 minutes from finish:

Core:

3 rounds NFT

10 Hollow Rocks

20 Straight Leg Sit-ups

 

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