Friday – 20th March 2020

Strict Gymnastics
Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
5 Strict Toes to Bar

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up
* 1 Bar Muscle-up

Minutes 10-15:
5 Strict Ring Dips
5 Pausing Ring Rows

Conditioning
“Part Time”
3 Rounds:
12 Burpees Over Dumbbell
18 Chest to Bar Pull-ups Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (22.5/15)
18/12 Calorie Assault Bike/Row

Midline
3 Giant Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold
Rest 2:00 between sets.