Repeat!

 

GYMNASTICS & INJURY PREVENTION:

1st 2:00 – Tempo Ring Dips (5-10 reps @ 3-1-2 Tempo)

OR

:30-:45 Ring Dip Hold w/ Slight External Rotation (Turn rings slightly out as you hold)

* Try to use rings, but use a slight lower body assist, if needed

 

2nd 2:00 – 1:00 of Max Rep Band Pull Aparts (Red, Purple or Blue Band)

* No shrugging and try to bring shoulders together at the end of each pull apart

 

3 rounds through this one…

 

WORKOUT:

5 Burpees

10 Med Ball Slams (20-25/25-35#)

15 Calories on the Rower

* 20 minute AMRAP *

 

Make sure to do this the exact same way as last week and note your time score on the 10th round and compare it to last week along with how you felt this week compared to last week on this 10th round…

 

Reps scales were 4/8/12 or 3/6/9…

 

POST YOUR TOTAL ROUNDS AND REPS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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