Gymnastic Conditioning, Mid Duration
“Nastic”
AMRAP 12:
9 Pull-ups, Strict
6 Pistols
3 Handstand Push-ups
Gymnastic Conditioning, Short Duration
“Binder”
AMRAP 6:
5 Burpees
10 Sit-ups
After-Hour Accessory Exercise, Midline / Upper Body
Midline: Accumulate 2:00 of GHD face-up position holds.
Strength: Accum. 15-20 slow false-grip chin-up negatives.
