Gymnastics Endurance Week #1
1) Handstand Push-up: 3 x submax. Rest 45s.
Options: Kipping (only if you have strict reps), strict, pike from box, pike on floor, Seated DB Shoulder Press (3 x 8-12reps)
2) Strict Pull-ups: 3 x submax: Rest 45s.
Set #1: Wide Grip, Pronated
Set #2: Shoulder width Grip, Supinated Grip
Set #3: Close Grip Supinated Grip
*Option: Partner Assisted as needed.
10 Alt. DB Snatch (50, 30) (total)
200 Meter Run / 250m Row / 1x Stairs
Rx+: 3/2 Bar Muscle-ups each round before the DB Snatches
5 Minutes of Parasympathetic Breathing
Make a note of your achievements in 'Open Gym'