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18.10.2021 GYMNASTICS

WARM UP:

2 rounds:

20m Bear crawl

20m Burpee broad jump

10 push ups


GYMNASTICS:

EMOM 10 alt:

40″ on – 20″ off

Chin up / scaled chin up hold w/band

Pike push up


CONDITIONING

AMRAP 5

10 Box jump

5 HSPU / scaled HR push ups


rest 2 min


AMRAP 5

10 single DB Hang Clean&Jerk alt 12.5Kg Rx

5 Burpee over DB


AEROBIC CAPACITY

10 rounds:

20 Cal machine

25 DU (50 SU)

30 Air squat

Finisher Plank 1 min

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