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211228 Tuesday


Gymnastic Strength

12 min EMOM

Min 1: 20-30 sec false grip chest to ring hold

Min 2: 20-30 sec ring dip hold

Min 3: 1-3 negative ring muscle up

Min 4: rest


Metcon

Run/ row

4 sets 1 min on/ 1 min off

4 sets 45 sec on/ 45 sec off

4 sets 30 sec on/ 30 sec off

Gymnastic Strength

12 min EMOM

Min 1: 20-30 sec false grip chest to ring hold

Min 2: 20-30 sec ring dip hold

Min 3: 1-3 negative ring muscle up

Min 4: rest


Metcon

Run/ row

4 sets 1 min on/ 1 min off

4 sets 45 sec on/ 45 sec off

4 sets 30 sec on/ 30 sec off

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