November 3rd, 2019 - GYMNASTICS AND CARDIO

M-1: Ring Muscle Up/Handstand Walk 5 Sets: Option A: 50% of max ring muscle ups 50' HSW Rest As Needed Option B: 60% of max Strict Pull Up + 5-8 Ring Dip 20 Shoulder Taps (Wall Facing) Rest As Needed Option C: 10 Banded Strict Pull Up (Close Grip/elbows in) + 5-8 Bench Dip 0:30 - 1:00 High Plank Hold (On hands) Rest As Needed *Percents are based off of previous max number of reps they have achieved. *If they don't know, each set should be submaximal and not to difficult to get. *If they don't have Ring Muscle Ups have them do

M-2: Bike/Row For Time (1:1 Work/Rest) 50-40-30-20-10 Calorie Bike or Row *Gear 3 *After each set rest the same amount you worked *These should be hard paces *Target Time: 13:00 - 22:00

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