Sunday, April 9
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-1d64519b-7fff-9575-78cf-00c1f32514c5">3 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-1d64519b-7fff-9575-78cf-00c1f32514c5">10 False Grip Ring Row</span></p><p dir="ltr"><span id="docs-internal-guid-1d64519b-7fff-9575-78cf-00c1f32514c5">10 Single DB Floor Press</span></p><p dir="ltr"><span id="docs-internal-guid-1d64519b-7fff-9575-78cf-00c1f32514c5">10 Overhead Tricep Ext.</span></p><p dir="ltr"><span id="docs-internal-guid-1d64519b-7fff-9575-78cf-00c1f32514c5">10 Single DB Bicep Curl</span></p>
Gymnastics
Gymnastics
<p><span id="docs-internal-guid-27cf08ed-7fff-fcc8-6cec-e5b3ad6b043e">10 Minutes working on Ring Muscle Up Progressions</span></p>
Metcon
“Team Johnny Bravo” (AMRAP – Rounds and Reps)
AMRAP X 15
"I go, You Go"
4 Burpees
8 Goblet Squats (16/24kg)
12 Russian KB Swings (16/24kg)
(RX+ 24/32kg)
<p><span id="docs-internal-guid-baa0b514-7fff-4ccb-0f57-c56da3f284a0">(Last seen 11/18/22)</span></p>
Accessory
<p dir="ltr"><span id="docs-internal-guid-4ceb1413-7fff-a96a-3d9d-2c5f23bd1831">4 rounds, (:20 on, :10 off)</span></p><p dir="ltr"><span id="docs-internal-guid-4ceb1413-7fff-a96a-3d9d-2c5f23bd1831">Single DB Flutter Kicks</span></p>
Cooldown
<p><span id="docs-internal-guid-19a55e4b-7fff-7ac0-8542-a7a52c8c6ce7">3-way banded shoulder stretch (:30/direction)</span></p>