Gymnastics
Complete 3 Sets:
Hollow Body Hold 30 Sec
Seal Stretch 30 Sec
Complete the following:
Accumulate 1 minute hanging from the bar
-Rest 90 Seconds-
Accumulate 45 seconds hanging Knees-over-hips
-Rest 90 Seconds-
Accumulate 30 Second hanging L-Sit
Complete the following:
Accumulate 1 minute in ring dip support
-Rest 90 Seconds-
Accumulate 1 minute in bottom ring dip support
-Rest 90 Seconds-
Then perform…
3 Sets of 5 ring dip negatives*
Tempo: 3111
*90 Seconds between sets
**Utilize feet to provide necessary leverage if need be.
Metcon (No Measure)
Complete 4 Sets of the following:
10 Single arm ring row, alt. (5L/5R)
Rest 15 Seconds
10 Hang DB C&J (5L/5R)
Rest 15 Seconds
10 Cal Bike
Increase the intensity as you complete each set.