September 25th, 2019 - SPRINT YOUR HEART OUT

September 25, 2019

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:


5 RFT:

Option A:
15/10 Calorie Bike
10 Burpee

Option B/C:
10 Calorie Bike
10 Burpee

*Gear 3
*THIS IS A SPRINT