Gymnastics Strength
12:00 EMOM
Min 1: 15 Slow Empty BB Bent Over Rows
Min 2: 45 sec Hollow Hold
Min 3: 45 Sec Superman Hold
Min 4: 45 Sec Ring Row Hold
Conditioning
ALPHA
5 Rounds
250m Row
10 OHS (115/80)
BRAVO
5 Rounds
250m Row
10 OHS (95/65)
CHARLIE
5 Rounds
250m Row
10 OHS (65/45)
