June 13, 2019 – Gymnastics

Tabata 20:10 4 sets each
Hollow Rocks
Arch Hold
Ring Dip hold

15 – 20minutes
Ring MU or BMU
1 Beat swings
2 Shoulder Activation
3 Hip drive – Hips to rings
4 RMU or BMU or turnover for beginners

VOLUME
Strict weighted Pull Up
3-3-2-2-2-1
*scale – pull up negative – take 2 – 3 seconds to lower down
30 seconds between sets

A.

3 Rounds for Time:
5 Bar Muscle-Ups
15 Dual Dumbbell Shoulder Presses @ 15/20 kg
100 Double-Unders
Time Cap: 10 minutes

Scale options
5 Ring or BMU *ADV – Strict *Scaled – 10 Ring rows or Pull ups
DB Strict press – reduce weight
Single skips

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