thursday

Gymnastics

Pull Up Negative / Iso Work

BEG
Chin Over Bar Hold Accumulate 2:00

INT and ADV
MAX Chin Over Bar Hold, then:

10 Slow Negatives at 50-60% of MAX

MetCon

Teams of Two:
2:00 On/2:00 Off
6 Rounds
12/10x Cal Row
ME Burpee Box Jump Overs in remaining time (24/20)

Notes:
Each Partner will do 6 rounds scoring total burpees. Equal work to rest means SPRINT! Set a strong baseline on that first round and see if you can keep up the Burpees.

Post

Hip Extensions 3x12