Strict Gymnatics EMOM 6
1) 5 Strict Tempo Pullups
2) 5 Strict Tempo Dips
Pullup Tempo - Fast up, :02 Chin Above Bar, :02 Control Down
Dip Tempo - :02 Hold Lockout, Fast Down, :02 Hold at Chest, Fast Up
MetCon 2:00 on, 1:00 off for 18:00
Cardio Buy In Each Round: 20/16 Cal Row or 15/12 Cal Bike
Then Alternate Max Effort Reps
A) Ring Rows (feet on Pound Pads parallel to floor for advanced athletes)
B) HR Pushups
C) Double Unders
POWER LUNCH
15 AMRAP:
1 Wall Walks with 4 shoulder taps
5 Dive Bombers
10 Mountain Climbers to Wrist
*add 1 rep to each exercise every round