Tuesday

Gymnasty Strength

10 minute EMOM

M1: 6 Tempo strict pull-ups (3 seconds top, 3 seconds control down, no pause at botttom)

M2: 6 tempo dips (3 seconds top, fast down, 3 seconds bottom)

Sub Banded Pull-ups, Banded Pull Downs, or Feet Up Ring Rows for pullups

Sub Ring Push-ups, Regular/Knee Push-ups, or Box Dips with Feet on Floor. MUST CONTROL FULL ROM ESPECIALLY AT BOTTOM


MetCon

Every 4:00 for 24 minutes alternate between

A)

15 burpees jump to 6” target

100 double unders

10 ring muscleups



B)

1000 meter row


C)

Run 800m