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Wednesday 11/29/23

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Gymnastics Strength Circuit: (15:00)
4 Sets for Quality (rest as needed)
8-12 Strict Toes to Bar
4-6 Tempo Dips (2 seconds down, 2 seconds up) (Rings OR Bar Dips)
:10-:20 Top Of Pull Up/Chin Up Hold
METCON (21:00)
AMRAP 6:
3 ROUNDS: 12 Dumbbell Bench Press + 12 V-Up —-THEN—- Max Cal Bike (Athlete choice for weight)
:30 Transition
AMRAP 6:
3 ROUNDS: 12 Ring Row + 12 V-Up —-THEN—- Max Cal Bike
:30 Transition
AMRAP 6:
3 ROUNDS: 12 Barbell Front Rack Step Back Lunge (Adv: 12 Pistols) + 12 V-Up —-THEN—- Max Cal Bike (Athlete choice for weight)
:30 Transition
SCORE = TOTAL CALS
OPTIONAL WORK:
15 Min Run:
:40 TEMPO @ 1 Mile Pace
1:20 Easy Jog (Recovery)
Repeat

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