FRIDAY 18TH SEPTEMBER

Warm-up

- 2 Minutes C2 @ RPE6

Then :

2 Rounds:

- 30s Handstand Hold

- 20 PVC Pass Through

Gymnastics

7 Minute EMOM:

- 4 Kip Swings + 2 Kips + 1 Ring Muscle Up

Metcon

For Time:

- 30 Calories

- 30 Handstand Push Up

- 90 Air Squats

- 30 Handstand Push Up

- 30 Calories

(16 Minute Cap)