Gymnastics Conditioning, Mid-Long Duration
For time, in T2, Murph-style:
25 rig flips
30 rope climbs
150 sit-ups on GHD
RF: SC=assisted, RX=unassisted, RX+= 25 gymnastics pull-overs
RC: SC=assisted or mod height, RX=green, RX+= 50 to i-beam
Situps: SC= floor, RX=GHD, RX+ = 200 reps on GHD
Strength/ Stamina Exercise
Strength: Supine dumbbell pull-overs, 4 sets of 8-12 at 40X0.
Bag walk: 3 sets of 200 meters with a heavy bag on shoulders.