Indoors for the WIN

Competition Class

Strength

Skills & Drills

GYMNASTICS

3 Rounds
10 beat swings
30s Hollow High Plank shoulder taps
20s HS hold

16min EMOM
odds: 4.3 T2B
evens: 4.3 HSPU
*if easy, go to deficit for HSPU

3 Rounds for Quality
5 Wall Walks
12-GHD Sit-ups
8 Ring Rows w/ 2s pause

CONDITIONING

3 x 1000m Run
Rest 2min between efforts

MetCon

CLASS

E2M10M
5 Romanian Deadlifts

4 Rounds for Time:
30/20 Cal Row
12 DBL DB Push Press 50s/35s (can sub 12 HSPU)
15 Sit-ups (can sub 9 T2B)