WARMUP
7 min AMRAP
1 min Cardio Choice
:20 Plank
10 Lunge + Twist
10 Ring Rows
10 Scap Pull-Ups
10 Alt. Step Ups
EXTENDED WARMUP
ON AN 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Ups or Strict Pull-ups*
*Focus on pulling rings low + keeping Hollow Body position.
(No Measure)
Week 8 of 9 Strict Gymnastics
WORKOUT
EMOM x 24 MINUTES
MIN 1 – :45 Gym. Pulling Option*
MIN 2 – :45 Alt. Box Step-Ups (Athlete Choice)
MIN 3 – :45 Max Cardio Choice (Run, Bike, Row, or Ski)
MIN 4 – :45 Plank Hold**
*Gym. Pulling Options…
Strict Ring Muscle-Ups
(Weighted) Strict Pull-Ups
Jumping Pull-Up Negatives
Vertical Ring Row
**Option for Banded Plank or Ring FLR
(No Measure)
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN1 – :45 Box Lat Stretch
MIN 2 – :45 Alt. Cossack Squats
MIN 3 – :20/:20 Single Leg Glute Bridge Hold
(No Measure)
