Warm up :
30 On / 15 off / 3Rounds :
- Machine
- Dead hang
- Ball slams
Workout 1: (Gymnastics)
EMOM 12
1- 30S Facing the wall handstand
2-10 Dips
3 - 8 Chin Ups
4- 30S Front Rack KB hold
Workout 2: (16 Min )
Conditioning:
For Time :
- 25 Cal Machine
- 25 KB Swing
- 25 Pull ups
* 20 Cal Machine
- 20 KB Swing
- 20 Pull ups
* 15 Cal Machine
- 15 KB Swing
- 15 Pull ups
Workout 3: ( Accessories)
Every 2Min / 3 Rounds :
- 15 Sit ups
- 15 V-ups
* Remaining Time weighted Plank
* 1 Min Rest
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