Skill day!

 

GYMNASTICS:

10 minutes of skill on Rope Climbs & Ring/Bar Dips

Then…

10 minutes EMOTM of:

Odd Minutes – 1-2 Legless Rope Climbs or 1-2 Leg Assisted or :30 Climb as high as you can (No seated)

Even Minutes – 3-6 Bar/Ring Dips @ Slow Tempo (3 Secs down, up at normal speed then hold externally rotated lockout for 2 seconds on each rep) or Lower body assisted Bar or Ring Dips

 

WORKOUT:

5 Barbell Thrusters (95/135#)(65-70% 1RM Thruster/Push Press)

:10 L-Sit Pull Up HOLD (Hanging L-Sit to scale)

150m Row

* 10 rounds for time *

(18 minute cutoff)

 

POST ANY MILESTONES AND YOUR TOTAL TIME FOR THE WORKOUT TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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