Wednesday 12th October 2022

A. Gymnastics Strength

5 Sets for practice:

  • 2 Bar muscle-ups

Scaling:

– 2-4 Banded bar muscle ups

– 4 Jumping bar muscle-ups + 10 kip swings

– 5 Strict pull-ups & 5 strict dips

*Perform a new set every 2 mins

 

B. “Up and over”

3 Rounds of:

  • 10 Bar muscle-ups
  • 20 Box clear-overs (20” box)
  • 30 Ab-mat sit-ups

Then

  • 30 Front-rack lunges (42.5/60)

16 min cap

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