Friday, July 30, 2021

Gymnastics: 4 Rounds (0:05 Transition between movements) (10:00)
0:20 Ring Support
0:20 Push Ups (Ring Dips if possible)
0:20 Ring Row Iso Hold / Chin Over Bar Hold
0:20 Beat Swing Practice
0:20 Rest

Every 2:30 x 4 Sets:
3-5 Strict Pull Ups
0:30 Handstand Hold
5 Box Jumps for Height

Accessory: 3 Sets
20 Alternating DB Box Step Ups (Holding DB’s) (Face Box)
(Rest 0:30)
10/10 Rear Foot Elevated Split Squat (Hold DB at side)
(Rest 0:30)
20 DB Death Marches
(Rest 0:30)
20 Russian KB Swings
(Rest 0:30)