Gymnasty Tempo Work
EMOM 8
1) 5 Pullups
2) 5 Dips
Pullup Tempo = Fast Up, :02 Chin Above, :02 Control Down
Dip Tempo = :02 Lockout, Fast Down, :02 Hold at Chest, Fast Up
MetCon AMRAP 14
Row 500m
25 Hand Release Pushups
Home Version EMOM 8
1) 5 Sheet/Bentover Rows
2) 5 Deficit Pushups
Pullup Tempo = Fast Up, :02 Chin Above, :02 Control Down
Dip Tempo = :02 Lockout, Fast Down, :02 Hold at Chest, Fast Up
Run 400m
25 Hand Release Pushups
POWER LUNCH
16 EMOM (Add one rep each Round)
8-12 Situp Get-Ups
15-20 Broad Jumps
20-25 Mtn Climbers to Wrist ea side
10-13 Cossack Squats ea side