Tuesday, July 2, 2019

Gymnastics
8-Minute EMOM
Even Minutes: 10 Strict Handstand Push-ups
Odd Minutes: 8-10 Kettlebell Bench Press
-Rest 2 Minutes-
6-Minute EMOM
Even Minutes: Max Kipping Handstand Push-ups
Odd Minutes: Rest

Conditioning
For 35 Minutes Move Through*:
20 Alternating Dumbbell Hang Snatches
500 Meter Row**
20 Strict Standing Barbell Presses
5 Ring Muscle-ups
15 Strict Ring Pull-ups
*Select weights based on feel. You should not have to break more than once on any of the weighted movements – if you do, lower the weight.
**Focus on Hard Pulls, Keep Stroke Rate Under 25, Pace Between 10 & 15-seconds Above Fastest 500m Row (Or Estimate)
Perceived Effort Pace: 3-4

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