Warm-Up | Fitness
Supinated Grip Static Hang x 60 seconds (accumulated, if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Followed by…
Gymnastics Skills Warm-Up (brought to you by Invictus Gymnastics)…
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 –Catch Position Hold on Low Rings x 10 seconds
Followed by…
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 –Hand Plank Shoulder Taps x 30 seconds effort
Then…
A.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
B.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Dumbbell Bench Press x 10-12 reps @ 30X1
Station 2 – Bent-Over Dumbbell Reverse Flies x 10-12 reps @ 21X1
Station 3 – Banded Palloff Hold x 30 seconds each side
C.
Three rounds for time of:
400 Meter Run
10 Strict Pull-Ups
20 Stationary Dips
B: row 400m / banded pull-ups / banded matador dips
19.36 – tough
A. done 10 rows
B. 35# dbs 12-10-10 flies at 5#s hold with red band
C. did 400m run 10 strict pullups 10 strict ring dips 14:55
400m run
10 bar mu
9:35
Don’t have a dip mount or rings so went with muscle ups as a combo move
A. Ok
B. Ok
C. 10:33