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 UpSame as last week. Focus on full range of motion and control on every rep.
MetCon - EMOM 15
1) 10-15 Pullups / Ring Rows
2) 10-15 Dips / HR Pushups
3) 18/15 Calorie Row