11.19.19

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

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