Gymnastic Progression
For Quality:
0:00 – 6:00
:20 Second Wall-Facing Handstand Hold
3 Strict Chest to Bar Pull-up (Or Banded Strict)
6:00 – 12:00
2 Strict Chin-ups (Or Banded Strict-reach the chest) + 4 m Side wallwalk
4 Strict Chin-ups + 4 m Side wallwalk
6 Strict Chin-ups + 4 m Side wallwalk
And so on…
12:00 – 18:00
:15 Second L-Sit on Rings Support hold
5 Tempo Ring Rows (10 secs hold on the pull)
ROM-Odd Object
3 Giant Sets:
6 Double Kettlebell Cleans
6 Inchworms
60 m Single Arm Overhead Carry (2 laps)
20/15 Calorie Airbike
*Rest 2 Minutes Between Sets.