Strength
Shoulder Press - 4 x 3 @ 60%
Gymnastics
Rope Climb drills
Metcon
GymGoneBad - 3 Rounds
1 minute “Stations”
HSPU,
Rope Climbs,
Box Jumps,
Assisted Pistols,
PullUps
Rest
Spud's Coaching Points
This workout is a gymnastic take on "Fight Gone Bad". So you should go hard for s minutes, because you have rest coming up!
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