Friday, November 11th 2022

WARM UP

3 Sets

:45 Row

:30 High Plank

10 Walking Lunges

then

Banded Lat Stretch

Banded Handcuff

Rig Assisted Pistol Warm Up

then,

Set Up Gymnastics

GYMNASTICS

Gymnastics 4x @ easy pace

4-10 Strict Ring Dips (Rx+3-8 Bar or Ring Muscle Ups)

12 Pistol Squats

:60 rest

METCON

6x

12 Pull-ups

12 DB Lunge @ 2×50/35s (Front Rack)

12 Alt. DB Clean and Jerk (50/35)

15/12 cal row

:60 rest b/t

*25min CAP