Happy Birthday to Ben P!! (Wednesday)
Warm up and Mobility
Gymnastics/Skill
7-10 Minutes of
Alternating between
Pulls
– Rope Climbs
– T2B
– Pull-up/C2B
– Muscle Ups (Ring & Bar)
– Butterfly
Jump Rope Practice
– Singles
– Doubles
– Triples
Gymnastics Strength/Skill
Build up to max of
3 x T2B + 2 x C2B + 1 Bar Muscle Up
Add one to each each successful attempt. Must be linked.
Do not exceed 6 minutes
Or
Strength
Strict, Push or Bench Press
65% x 5
75% x 5
85% x 3
95% x 1-2|
85% x 3
65% x Max Reps
“Somebody to Love”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
*Between each set complete 10 x Sprints (50′), end on Double Unders