Bf

Gymnastics Conditioning

Alt EMOM 8 mins: Strict Pull-ups and Push-ups

Every 1 min for 8 mins, alternating between: 7 Strict Pull-ups 12 Push-ups

Do your best to keep sets unbroken. For the push ups, get the most volume in but do NOT drag the entire minute.

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Metcon

"FGB Style" - Row Calories, Wall Balls, Double Unders and Jumping Lunges

5 rounds, 40 secs per station, of: Row Calories Rest 20 secs Wall Ball, 20/14 lbs, 10/9 ft Rest 20 secs Double Under Rest 20 secs Jumping Lunge Rest 20 secs Perform this like "Fight Gone Bad," by rotating immediately to the next station every 40 secs, the clock does not stop or reset between stations.

Give every set your best effort.

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Gym Activity

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