WARMUP
2 SETS
8 Lunge-Lunge-Squat
8 Alt. Box Step-Overs
8 Up-Downs
8 Ring Rows or 4-6 Strict Pull-Ups
Into…
1-2 SETS
8 KB or DB Goblet Lunges
8 Box Jump Overs
8 Burpees
8 Kip Swings
SKILL
EVERY 1:30 x 5 SETS
Complete 1 Round of Gymnastics Complex:
Option 1…
1 Strict Ring Muscle-Up + 1 Muscle-Up + 3 Ring Dips
Or…
Option 2…
2 Strict Pull-Up + 3 Kipping Pull-Up
(No Measure)
WORKOUT
IN TEAMS OF 2…
AMRAP x 20 MINUTES
40 Box Jump Overs (Athlete Choice)
40 KB or DB Goblet Alt. Lunges (Athlete Choice)
20 Burpee Ring Muscle-Ups or Burpee Pull-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
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