Thursday 12.28.23

Gymnastics Skill / Stamina Development
Ring Muscle-Ups
4 minute EMOM
4 reps

Rest 2:00 minutes

4 minute EMOM
3 reps

Rest 2:00 minutes

4 minute EMOM
2 reps

Option B)
3 Sets
4:00 minute EMOM
2 Toenail Spot Ring Muscle-Ups
Rest 2:00 minutes between sets

Option C)
3 Sets
4:00 minute EMOM
5 Pull-Ups + 5 Ring Dips
Rest 2:00 minutes between sets

Option D)
3 Sets
4:00 minute EMOM
5 Ring Rows + 5 Ring Push-Ups or Push-Ups
Rest 2:00 minutes between sets
Conditioning
“Prancer”
3 Sets, For Max Reps
2:00 minute AMRAP
20 Toe to Bar
-Max Dual DB Bench Press 50/35lb, (22.5/16kg)

Rest 1:00 minute between sets

Optional Accessories
4 Sets, For Quality
30 Second Seated Ski Erg , Damper @ 8/7, (High Effort 8/10 RPE)
10-15 Tall Kneeling Straight Arm Banded Lat Pull-Down
10-12 Parallette Push-Ups
Rest as needed between sets