WARMUP
2 ROUNDS
10 Alt. Samson Lunges
10 Slam Ball Deadlifts
5/5 Single Leg Glute Bridge-Ups
5 Ring Rows
Into…
2 ROUNDS
10 Alt. Slam Ball Cossack Squats
10 Slam Ball G2OH
10 Lunges
10 Scap Pull-ups
Into…
1 ROUND (Time Permitting)
15 Slam Balls
10 Slam Ball Lunges
7-10 Kip Swings
SKILL
EMOM x 5 MINUTES
1-2 Bar Muscle-Ups or 2-4 Unbroken Pull-Ups*
*Option for Chest to Bar Pull-Ups
(Score is Reps)
Week 5 of 8 Gymnastics Cycle
WORKOUT
EVERY 2:30 x 6 SETS
30 Slam Balls (Athlete Choice)
20 Slam Ball Alt. Lunges
-Max Bar Muscle-Ups w/ Time Remaining-
-Rest 1:00 b/t Sets-
(Score is Lowest Reps of Bar Muscle-Up)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
:30/:30 Single Arm Slam Ball Overhead Carry
10 SLOW Arm Haulers
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)