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
11 Friends Ln #111
Newtown, PA 18940
215-650-7421