friday

Gymnastics

​Strict Pull Up Practice

BEG
Supinated Ring Rows 3x6
Pull Up Negatives. Accumulate 5-7 reps

INT
Paused Strict Pull Ups 5x3 w/3s pause at top of each rep

ADV
Paused Weighted Strict Pull Ups 5x3 w/3s pause at top of each rep
*Aim for weight used last week

MetCon

9min AMRAP:
14x Goblet Lunges (50/35) 
14x Alt. V-Ups
21x Unbroken Double Unders*
​
* If missed Perform 41x Double Unders

Notes: Lunges should be done unbroken. Be sure to exhale as you bring your feet together with every rep. The Unbroken Double Unders will test your focus and rhythm. 

Post

Arch Rocks 3x15
Banded Curls 3x20