Gymnastics Skill
Accumulate 90 second free HSH
CF Mid Distance
5RFT:
20 Cal Row
6/4 BMU
50' FRWL @ 135/95
6 Burpee to 12 inch target
Upper Accessory
4 sets:
12 Incline DB Press @ 4140 Tempo (rest :15)
12 Reverse Grip Pendlay Row @ 4140 Tempo (rest :15)
8 Pallof Press (rest 1:30)
35 min MAF
10 K. HSPU
30 Cal Bike
8 Bench Press @ 135/95
20 Cal Bike
6 Strict Pull Ups
10 Cal Bike
*formula for HR (https://philmaffetone.com/180-formula/)
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