STRENGTH

Gymnastics EMOM
EMOM 12:
Minute 1: 10 Strict HSPU or 10 Kipping Handstand Push-up or 10 DB Push Press – neutral grip
Minute 2: 15 Hollow Rocks w. KBS overhead or 15 Hollow Rocks or 15 Hollow Rocks w. knees in
Minute 3: 2 Legless Rope Climbs or 7 Strict Pull-ups or 12 Ring Rows

CONDITIONING

“Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups

10:00 Time Cap

Accessory:

Banded Back Complex x 60s max reps each position