Wednesday 11.08.23

Gymnastics Skill Work
Bar Muscle-Up Progressions

Gymnastics Stamina Conditioning
“Take Flight”
20:00 minute EMOM
Minute 1: Max Calorie Machine
Minute 2: 5/4 Bar Muscle-Ups
Minute 3: 8 Burpee Box Jump Overs 24/20”
Minute 4: 15 GHD Sit-Ups

Optional Accessories
For Quality:
12 minute EMOM
Minute 1: 10 Strict Toes To Rings
Minute 2: 8/8 Half Kneeling Kettlebell Chop & Lifts, Light Load
Minute 3: 10 Bent over Barbell Rows