20 EMOM:
- 12 Barbell Bent Over Row (rpe 7)
- 15 Parallel Bar Dips (S1; 15-20 Bench Dips)
- 20 Sec:Split Squat Hold(R) + 20 Sec:Split Squat Hold(L) (YouTube)
- 3-5 Muscle Ups (S1: Box Assisted Options – S2: Ring or Australian Pull Options)
Acc;
3-4 Sets
10R+10L Single Leg Romanian Deadlift
20 Sit Ups
20 Hollow Rocks
30sec Glute Bridge Hold
GYMNASTICS CLASS
12 EMOM (40 on/20 off)
Handstand Hold
Pull Up Hold
Hollow Hold
Wall Sit Hold
18 AMRAP
3 Muscle Ups (6 Box Muscle Ups)
8 Hindu Push Ups
8 Toes to Bar
5 Handstand Push Ups (8 Box Pike Push Ups)
6R-6L Pistol Squats
10 Archer Pull Ups
6R-6L Deficit Push Ups
Accessory 3 Sets
16 Alt. Gorilla Row
12 KB Halo
12 DB Overhead Triceps Ext.
Max. Sec. Weighted Plank