6/20/16

Gymnastic strength

EMOMx15

Min 1: 40 sec hollow hold

Min 2: 30 sec headstand

Min 3: 20 sec pull up hold

Min 4: rest

Metcon

4 rounds

400m run

4 muscle ups/8 strict c2b

40 double unders

Cool down

3 rounds

6 banded body levers

12 back ext