Tuesday
Tempo Gymnastics
8 Minute EMOM
M1) 4 Ring Pullups/Rows
M2) 4 Ring Dips / DB Bench Press
Same Tempo as last week. Focus on full Range of Motion and Control!
Pullup Tempo = Fast Up, :03 Hold Chin Above, :03 Control Down
Dip Tempo = :03 Hold Up Top, Fast Down, :03 Hold at Chest
MetCon
Every 7:00 for 21:00 Alternate Between AMRAPS
A) 10 Strict Pullups / Ring Rows + 12/9 Cal Bike
B) 10 Strict Ring Dips / HR Pushups + 15/12 Calorie Row
C) 50 Double Unders + 10 Burpees