November 21, 2022

November 21, 2022

Fitness – Mon, Nov 21

Gymnastics
Metcon
<p>4 Rounds, all on low rings</p><p>3 Ring Transitions</p><p>Rest as needed between sets</p><p> </p><p>4 Rounds</p><p>3 Banded Ring Transitions</p><p>Rest as needed between sets</p>

Metcon
Metcon (AMRAP – Reps)
<p>Every 4 Min for 24 Min</p><p> </p><p>1 Max Set of Muscle Ups</p><p>Max Echo Bike Cals in :20</p><p> </p><p>-Score is Muscle Ups+Bike Cals</p>

Extra Work
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 12 Minutes</p><p><br />4 Double DB Snatch 50s/35s</p><p>25′ DB Front Rack Lunge Steps 50s/35s<br />8 Deficit Push Ups (hands on DBs)<br />25′ DB Front Rack Lunge Steps 50s/35s</p>

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