WARM UP :
TABATA
:30on / :20 off x 3
- Skipping Rope
- Dead hang
- Plank
GYMNASTICS:
EMOM 12:
- 8 Chin ups
- 10 ring banded dips / box dips
- 40sec Handstand Hold
CONDITIONING: (cap20)
3 Rounds:
- 10 Pull ups
- 200m Machine
- 20 Push ups
- 200m machine
* Rest 2mins
For Time :
- 30 Pull ups
- 600m machine
- 40 Push ups