4/13/23

Choose one of the following:

Engine:

5 sets – 1 min ON/OFF:

• Hold sustainable pace on machine

Gymnastics:

9 min EMOM:

1. 1-3 Strict Muscle Ups/Negatives
2. Handstand Walk Practice
3. 10-20 Sit Ups

Conditioning:

Every 4 min for 4 sets:

• 5-15 Pull ups + 1-5 Wall Walks + 10-20 V-Ups + sustainable pace on Machine for remainder
• or
• 30 Body Weight Step Ups + 15 KBS + sustainable pace on Machine for remainder