Thursday GS&C
EMOM x 5 MINUTES
Gymnastics Option Practice*
*Gymnastics Options:
1-3 Bar or Ring Muscle-Ups
1-3 Banded MU Transitions
3-5 Kipping Pull-Ups
3-5 Jumping Kipping Pull Ups
3-5 Vertical Ring Rows
5-10 Kip Swings
5 rounds, 3 mins each, for max reps of:
50 Double Unders OR 100 Single Unders
20 Kettlebell Swings,
Max reps in remaining time Muscle-ups or Pull-ups
Rest 1:30 btw rounds
STRENGTH SQUAD PROGRAMMING
Lift 1:
Lift 2: