17.4 tonight!

 

GYMNASTICS:

* Try to get your first full strict pull up and/or dip if you are close to one *

Every minute on the minute x 10 mins

1st minute – Strict Pull Up Progression

2nd minute – Strict Dip Progression

OR

1-4 Ring Muscle Ups or 2-3 Banded Muscle Up progression every 1-2:00 for 10:00

 

WORKOUT:

9 Burpee Toes 2 Bar (6″ Above Reach)

12 Med Ball Slams (25-30#/30-40#)

15 Calories on the Rower/Bike

* 20 minute AMRAP *

(Goal is 5-6 rounds… Scale to 6/9/12, if needed)

 

POST YOUR TOTAL ROUNDS AND REPS COMPLETED TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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