Gymnastic Progression
For Quality, 3 Giant set of:
5 Strict Pull up
10 Push up
5 Strict chin up
10 Box Pike push up
5 Wide Pull up
10 Ring Dips
Rest 3 mins in between set, minimum rest between movement
Conditioning
For Time, with a 10 mins Time Cap:
50 Power Cleans (60/35 kg)
*On the Minute – 4 Toes to Bar
Midline Overload
21-18-15-12:
Superman Pulse
GHD Sit-Ups