Wednesday, 15 October 2025

Gymnastics - Pulling (Week 8):

Complete 3 rounds x 40-50% of your 1 rep max from week one

* Goal is to complete each set unbroken

* Rest 2 mins between sets

Level 1: Ring Rows

Level 2: Kipping Ring/Bar Pull-ups

Level 3: Ring/Bar Muscle-Ups

* If you did not complete the max test on September 4th, instead do :40-:50 of work

Conditioning:

3 sets (for time, each set):

12/10 Calorie Echo Bike

6 Bar Muscle Ups

12/10 Calorie Echo Bike

- Rest 1:00 between sets

* After third set, rest 3:00, then...

3 sets (for time, each set):

12/10 Calorie Echo Bike

6 Burpee Pull Ups

12/10 Calorie Echo Bike

- Rest 1:00 between sets