Onion Bagel
Every minute (15:00)
5 sets
Minute 1: 10 GHD’s (or Stick Sit Ups)
Minute 2: 10 Kettlebell Swings (32/24)
Minute 3: 10 Deficit Push Ups (4”/2”)
** Workout repeats through 15 minutes
Gymnastics
Advanced & Intermediate:
Complete max effort Wall Walks in 2 minutes
–rest 1 minute —
Complete max effort Wall Walks in 1 minute
–rest 1 minute —
Complete max effort Wall Walks in 30 seconds
Novice:
Same, with Walkouts.
MAYHEM MINI-PUMP – Back and Biceps
4 Rounds
10 KB gorilla rows
10 Single Arm Lat Pulldown
10 Single DB double head curl
-Rest 3 min b/t rounds-