04/22/2023 Saturday’s Workout

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)