Tuesday
Gymnasty Strength
10 minute EMOM
M1: 5 Tempo strict pull-ups (3 seconds top, 3 seconds control down, no pause at botttom)
M2: 5 tempo dips (3 seconds top, fast down, 3 seconds bottom)
We will increase reps by 1 each week on these movements.
Sub Banded Pull-ups, Banded Pull Downs, or Feet Up Ring Rows for pullups
Sub Ring Push-ups, Regular/Knee Push-ups, or Box Dips with Feet on Floor. MUST CONTROL FULL ROM ESPECIALLY AT BOTTOM
MetCon
20 minute EMOM
0:00-1:00 3-8 muscleups
1:00-2:00 30 second farmers carry AHAFA
2:00-5:00 400m Run + 50 dubz