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Gymnastics Warm Up
10 Minutes, Alternating:
Rope Climbs
Ring Dips

Strength
5X5 Tempo HBBS @ 75% – rest 90 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

3 rounds for time of:

Run 400m
10 Thrusters 52.5Kg/35Kg

GymnasticsWoD.com