Tuesday, 27 October 2026

Conditioning:

3 RFT:

30 GHD Sit-Ups

100' Walking Lunge w/ Med Ball (20/14)

30 Box Step-Overs w/ Med Ball (20/14, 20")

Gymnastics Skill Work - (Post-Workout):

AMRAP 5:

1 Wall Walk or 1/2 Wall Walk

1 Gymnastic Pull

- Increase Reps of Both Movements by 1 Rep Every Round 1/1,2/2,3/3, etc...

(Score is Total Reps)

Gymnastic Pull Options:

Freedom - Strict Chest to Bar, Strict Pull-Up, or Chest to Bar

Independence - Chest to Bar, Strict Pull-Up, or Pull-Up

Liberty - Ring Row, Banded Strict Pull-Up or Jumping Pull-Up

-- Tomorrow's workout is "Helen" -- use this session to build skills and confidence in the Pull-Up if you plan to train tomorrow