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27.12.2021 Gymnastics



WARM UP

10 Gymnastic Kips

Then

200m machine

20 Hollow Rocks

40s Ring Support

60s Dead hang from bar


SKILLS:

EMOM 12 alt (30″off-30″on)

- Banded Pistol squat

- banded Ring dip (Sc: push up)

-Hollow rock (Hold)


CONDITIONING:

AMRAP 12

40 DB Snatch alt (heavy)

30 Pull up (sc: banded)

20 Devil press

10 HR Push up


ABS:

3 rounds 12 reps

- v ups

- leg raise

- Russian twist

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