August 1, 2019 – Gymnastics

A. Alternating Sets: Parallette Dip, Supinated Pull-Up

3 sets, for quality, of:
A1. 10 Parallette Dips*W/ feed elevatedA2. 6 Supinated Pull-Ups*Reverse grip pull upsRest 1-2 minutes

B. Alternating Sets: Dip Support Hold, Inverted Row

3 sets, for quality, of:
B1. Dip Support Hold for 10-20 secondsB2. 6 Inverted Rows* + 10 second hold at the top
*Adv – Feet elevated
*Inverted Pronated BB Pull-ups
Rest 1-2 minutes


30-20-10 Reps for Time:
Weighted Sit-Up
Dual Dumbbell Shoulder Press @ 20/15 kg
Dumbbell Box Step-Up 51 cm
Time Cap: 15 minutes

*Weighted sit up > DB on chest


Midline- Quality Before Time
100 Hollow RocksScoring: Not Scored

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