Week 4 of 8: Saturday

Gymnastics
30 Ring Muscle-ups*
*On Every Break, Complete 35 Unbroken Double-unders

Strength
Every 2.5 Minutes for 6 Rounds
1 Mid Hang Snatch
Start at 70% & Increase to a Heavy Single for the Day

Conditioning
30 Toes-to-Bar
50′ Dual Dumbbell Front Rack Lunges (50/35)
30 Calorie Bike
4 15′ Rope Climbs
20 Toes-to-Bar
50′ Dual Dumbbell Front Rack Lunges (50/35)
20 Calorie Bike
3 15′ Rope Climbs
10 Toes-to-Bar
50′ Dual Dumbbell Front Rack Lunges (50/35)
10 Calorie Bike
2 15′ Rope Climbs

Run
1 Mile Run
Every Minute, Stop & Complete 15 Air Squats

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