Sunday, March 22nd, 2026
Gymnastics Strength EMOM
16:00 EMOM
Minute 1: :20-:30 Handstand Hold
Minute 2: 1-2 Ring Ball-Ups w/ Slow Eccentric
Minute 3: 15 GHD Hip Extensions
Minute 4: 8/8 Banded Chop (Low to High, High to Low)
*Alt Rounds of High to Low and Low to High on the Banded Chops
Conditioning
“Fast and Furious”
3 Rounds: For Time
5 Burpee Pull-Ups
15/12 Calorie Bike
5 Burpee Pull-Ups
Rest 2:00 b/t Rounds
Pull-Up Bar: Out of reach of hands at full extension of the arms
Score = Total Running Time
