Monday, July 26, 2021

BUILT PROGRAM

Skill Practice

Ring Dip + HSPU Skill Work

EMOM x 3 Minutes

M1) 3 Sets: 2s - 5s Ring Support Hold

M2) 2 Sets: 2 - 3 Support Holds + Negatives

M3) 2 Sets: 2 - 4 Ring Dips

then,

EMOM x 4 Minutes

M1)  20 - 35s Handstand Hold

M2) 2  - 5 HS Negatives with Tripod focus

M3) 3 Reps of Head, Butt, Knees

M4) 1 Set of 3 - 6 Kipping HSPU

Conditioning

Gymnastic Pressing TEST

"The Grind Side"

AMRAP 16

Climb the ladder

2 HSPU OR DB Push Press + 2 Reps / Round

8 Box Jump-overs (24/20)

2 Ring Dips OR Push-ups + 2 Reps / Round

Target: Round of 10 HSPU + 10 Ring Dips