Sunday, October 19th, 2025
Gymnastics Practice and Form
10:00 EMOM
8-12 Pull-Ups*
Conditioning
“Checkered Flag”
For Quality
Every 3:00 x 4 Sets
18 GHD Sit-Ups
18 Renegade Rows
Dumbbells: 2 x 50/35lb, 22.5/15kg
Optional Accessories
3 sets:
:30/:30 Standing Paloff Press Hold
:45 Sandbag Bear Hug Hold
