Tuesday GS&C and Strength Squad

Tuesday GS&C

4 SETS FOR QUALITY
12 Banded Straight Arm Lat Push Downs
Reps of Pull Gymnastic Options*
4 Alt back rack lunges (from th floor)

**Pulling Options…
6-8 Slow Ring Rows
4-6 Strict or Banded Strict Pull-Ups
2-4 Bar Muscle-Ups

Lunges: Build to workout weight

Complete as many rounds as possible in 16 mins of:
36 Double Unders/ 72 Single Unders
12 Alt Back Rack Lunges from the floor
6 Strict Pull-Ups or Bar Muscle-ups

Pulling Movement Options
Pull-Ups / C2B / Strict Pull-Ups
Ring Rows – beg skill
Straight Arm Lat PushDown / DB Bent Over Row

Strength Squad

Deadlift Volume & Pull Giant Set

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