FRIDAY 21ST AUGUST

Warm-up:

- Run 200m Then: 12-10-8 - Walk Outs with Press Up - Beat Swings

Gymnastics: 5 Minute EMOM: - 50% of Max Effort Set of Chest to Bar Pull Ups - Then - 3 x 3 Negative Muscle Up Transitions (5s Between Reps and 30s Between Sets)

Metcon - 4 Rounds - 3:00 Minute AMRAP of Cindy (5 Pull Ups / 10 Press Ups / 15 Air Squats)

- 1:30 Minute AMRAP of Burpees (rest 1:30 between rounds)

Score A) Total Cindy

Score B) Total Burpee