6/30/16

Gymnastic strength

EMOMx15

Min 1: 30 sec hollow hold

Min 2: 30 sec arch hold

Min 3: 5 scap pull up

Min 4: rest

Metcon

3 rounds

30 wall balls

30 Russian kettlebell swing  70/44

*rest 2 min

Cool down

3 rounds

8 SRDL

8 KB/DB row

8 GHR