Bench Press then Ring Pushups, Pullups, Glute Bridges and V-Ups

Some basic Gymnastics work today with no Metcon.

Take 15 minutes and work up to a heavy

• 5 x Bench Press

Then every 3 minutes for 9 minutes (3 rounds)

• 10 x Ring Pushups
• 3 x Weighted Pullups @ 19kg

Then every 3 minutes for 12 minutes (4 rounds)

• 10 x Weighted Glute Bridges @ 19kg
• 5 x Bicycles (L+R=1)
• 10 x V-Ups

Results: Bench Press 170lbs.