Gymnastics Skill day.
Work on ring muscle-up progressions and positions. Learn and understand the strict variation first!
1 Mile Run (6 x stairs)
5 Rounds of:
5 Kipping Pull-ups
15 Air Squats
- 20:00 Time Cap
- Pull-Up Options: Chest to Bar, Chin Over Pull-Up, less, 5 tough ring row + 10 kip only
1a) Glute March on a Bench: 3 x 20 (total). No rest.
1b) KB Curls: 3 x 20. Rest 60s.
Make a note of your achievements in 'Open Gym'