All Levels - Gymnastics:

 

A. 15 min. of MU practise

*** Work on ring swings, false grip and negative MU's. ***

 

B. 5x5 False grip pull-ups

 

C. AMRAP 10 min.:

20 sec. Chin over the bar hold

20 sec. Top of the dip hold

 

 

Advanced Class:

 

A. In teams of two:

5k Row

*** Switch every 250 m. TC 20 min. ***

 

B. 5x max legles rope climbs in 30 sec.

*** Rest 90 sec. between the sets. ***

 

C. AMRAP 10 min.:

20 sec. Chin over the bar hold

20 sec. Top of the dip hold

 

D. 3x 25 Hip extensions