WARMUP
2 ROUNDS
10 Bootstrap Squats
8 Scap Push-Ups
6 Scap Pull-Ups
:30 REST
AMRAP x 3 MINUTES
10 Banded Good Mornings
8 Banded Bent Over Rows
6 Band Pull Aparts
:30 REST
2 ROUNDS
10 Tempo Air Squats (31X1)
8 Tempo Ring Rows (21X2)
6 Tempo Knee Push-Ups (22X1)
STRENGTH
ON A 10:00 RUNNING CLOCK…
Strict Chest to Ring Pull-Up Practice*
*Focus on False Grip + Low Ring Pulls.
Option to perform wide grip strict pull-up
(No Measure)
Week 4 of 9 Strict Gymnastics
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 24 MINUTES
5 Pull-Ups
10 Push-Ups
15 Air Squats
*P1 completes a full round while P2 Rests. Once a full round is completed partners switch.
(Score is Rounds + Reps)
SOLO OPTION
4 SETS*
4 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Rest 1:00 b/t Sets-
*1 SET= 4 Rounds of 5-10-15. Option to wear a 20/14 vest.
(Score is Slowest Set)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
10 Banded Good Mornings
10 Banded High Pulls
-Rest as Needed b/t Sets-
(No Measure)