Wednesday G-S-C

Gymnastic

5x4 False Grip Ring Rows w/feet on box

3x10 Scap Shrugs hanging from pull-up bar

Strength

OH Squats FTB w/Judge

1-1-1-1-1-1-1

Conditioning

“Fire Escape"

1-2-3-4-5-6……cont up ladder for 10mins

  • rest 3mins
go back down the ladder for 10mins wherever you left off

Push Press Press 95/65# RX+135/95#

Burpees on 45# plate

*score is rounds + reps up & time completed back down

 

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