Wednesday, August 2nd 2022

WARM UP

Tabata Bike or Ski x 3

2 Sets

20 Pogo Jumps

:15 Ring Support

10 Plank Shoulder Taps

5 Burpees

then,

-10 Ring Rows

-3 Rope Ground to Standing

Set up gymnastics

STRENGTH

4 Rounds

6-11 Strict Pull-Ups

rest :30

5-10 Strict Ring Dips

rest :30

1-2 Rope Climbs (Rx+LLRC)

rest :60

GET FIT

4x

24/18 Cal Bike

16 Box Jumps Overs (24″/20″)

8 Burpee Pull ups

RECOVERY

-:90 Banded Handcuff Stretch

-:60/:60 Lat Stretch

:60 Calf Stretch