Warm up :
Double unders practicr for 8 mins
Strength/ gymnastics:
EMOM15
- 10 Low bar pull up
- 20 Air squat
- 10 Ring push ups
- 3 Wall-walks
- 12 Back extension
Conditioning (Endurance) :
Every 4Min / 4 rounds:
- 20 KB Swing
- 20 Pull ups
* remaining time Cal on the machine
* 2 Min rest after each round
ABS Finisher: (optional)
3 Sets:
- 20 Crunches
- 15 V-ups
- 12 lying leg raises
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