Monday 03.11.24

Gymnastics Progression
Chest to Bar Pull-Up Progression
Pistol Progressions / Modifications

Conditioning
“Long Winded”

For Time
20 Burpee Box Jump Overs 24/20”
25 Chest to Bar Pull-Ups
30 Pistols
40/32 Calorie Ski
30 Pistols
25 Chest to Bar Pull-Ups
20 Burpee Box Jump Overs 24/20”

Time Domain: 15:00-20:00 minutes
Time Cap: 25:00 minutes

Machine Alternatives for the Day
40/32 Calorie Row
40/32 Calorie Bike Erg
35/26 Calorie Assault Bike
32/23 Calorie Echo Bike

Optional Accessories
4 Sets, For Quality
10 Goblet Cyclist Squat
8/8 Single Leg Romanian Deadlift
15 Tall Kneeling Straight Arm Banded Lat Pull Down