A. Warm Up
3-4 sets NFT
10 cal airdyne
10 Ring Rows* @ 3131 Tempo
20 Pike Shoulder Taps, elevate feet on bench
20 Alternating Single Leg V Ups
*4 muscle up ring rows may be substituted here for a challenge, same tempo
B. Strength
Close Grip Bench Press
3 sets of 6 reps @ 32X1 Tempo
*incline this for a challenge
C. Conditioning
3 rounds for time of:
4-8 Kipping C2B Pull Ups Unbroken
Row 9/7 Cals
6-10 Kipping Pull Ups Unbroken
Row 9/7 Cals
-rest 90 seconds-
4-8 Ring Dips Strict Unbroken
Airdyne 9/7 Cals
8-12 Ring Push Ups Unbroken
Airdyne 9/7 Cals
-rest 90 seconds-
*record which reps you choose along side time (ex. 25:00 4/6/4/8)
*based upon your skill level try to stay within the rep range provided for each gymnastics movement
*like yesterday you may also run 100m in place of either the row or bike