Gymnastics Every 2:30 minutes, for 15 minutes (3 sets each), rotate through the following stations: Rope Climb (4) No more than 4 ascents (Scale to Knotted Ropes OR 4 Sit to Stand Reps) Freestanding Handstand Hold Work (1) Accumulating 1-2 minutes of inverted work Metcon Three rounds for time of: 800 Meter Run 20 Dumbbell...Read More