Monday, 6 January 2025

Conditioning:

5 sets for time, each set (1 set every 5:00):

25/20 Calorie Row

20 Wall Balls (20/14)

15 Toes to Bar

Gymnastics: Ring Muscle-ups / Strict Pull-ups

Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, you should be able to do 10+ strict pull-ups, unbroken.

Strength Option:

4 sets:

3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)

5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able.

- Rest 1 min between sets

Conditioning Option:

4 sets for Quality:

:30 of Weighted Hang [35/25 dumbbell between legs/thigh]

- right into...

:30 of Max Strict Pull Ups without weight

- right into...

:60 Bar Dips (You will be in support at the top of the rig **see video)

- Rest 60 seconds between sets