Tuesday
Supplemental Gymnastics Strength 5 x 2 Ring Muscle Ups + 2 Ring Dips 5 x 1 Legless Rope Climbs 5 x 9 Strict Handstand Push Ups 5 x 9 Weighted Pull Ups
Strength
Superset
- 6 x 6 (9) Pendlay Row
- 6 x 15 (8) Quality or Hand Release Push Ups
- Every 3 Minutes
Superset
- 6 x 9 Chin Ups
- 6 x 12 Hollow Rocks
- Every 3 Minutes
Workout of the Day
“Fat Helen” 5 rounds
- 400m run
- 21 KBS
- 12 Pull Ups
Supplemental Endurance
5 Rounds
400 Meter Run
15 Unbroken Wall Balls
Find your average 400 Meter Time
Then
150 Double Unders
Stretch the Heck out of your Lower Legs Afterwards : )
