Gymnastics Skill
EMOM 12 (4 Rounds each)
A) 5 Hinge Rows
B) 10 -20 Alt shoulder taps
C) 15 Hollow Rocks
Strength
Bench Press (30 Min)
Prep: 1×10 w/bar, 3×5 working up
Work: 7-7-5-5-3-3*
*Alternate between the following after each work set:
A) 20 Plate Russian Twists (after rounds 1,3,5)
B) 20 Band Pull Aparts (after rounds 2,4,6)
Met Con
For time (12 min Cap)
6 Rounds
6 Single Arm DB Push Press/side
12 Push Ups
18 Squats
