9/4/2019 - Gymnastics Day

M-1: Gymnastics Complex

5 Sets:

Option A: 4 Toe to rings + 1-5 Ring Muscle Up (2 ring dip for every 1 muscle up)

Option B: 5 Ring Muscle Up Transitions * (Jumping From Heels to support and pressing out of ring dip) or Band Assisted

Option C: 2 Pull up Negatives (5 second) + 2-4 Ring Dip Negatives (5 seconds)

Option D: 3 Ring Rows @5150 Tempo + 4 Bench Dips

*Focus should be on what you need to build, the strength or techinique.

M-2: Russian KB Swing/T2B/Push Up

Amrap 15:

Option A: 30 Russian KB Swing (70/53) 30 T2B 30 Push Up

Option B: 30 Russian KB Swing (53/35) 30 T2B/Knee Raise 30 Push Up/Box Push Up

Option C:

30 Russian KB Swing 30 Straight Leg Sit-up 30 Knee Push Up