‼️ Open Prep ‼️
by Pierre Macon (Piratesprogram)
Metcon
« Gymnastic Exposure »
12 Burpees box jumps
50M handstand walk
10 Burpees box jumps
50 C2B
8 Burppes box jumps
50 HSPU
6 Burpees box jumps
20 Ring Muscle-ups
Time Cap: 18’
Int: gymnastic: 40-40-40-15 reps
Sc: gymnastic: 30-30-30-5 sets of ring mu
◾️Orientation: Muscle overload
▫️Time domain: Medium
◾️Pace: sustainable
