7/13/16

Gymnastic strength

EMOMx16

Min 1: 30 sec hollow hold

Min 2: 5 scap pull up

Min 3: 30 sec arch hold

Min 4: 5 strict ring dip

Metcon

5 rounds

250m row

5 muscle ups/12 chest to bar pull up

Cool down

3 rounds

8-12 barbell curl

8-12 barbell skull crusher