Tuesday
Warm-Up:
400m Run
500m Row
15 Air Squats
Hold the Rig while in the bottom of the squats for 20 seconds
Gymnastics Skills Practice:
10 minutes of work on getting you 1st pull-up, muscle-up, kipping pull-ups, butterfly pull-ups
Athletes Choice
Metcon:
As Many Pull-Ups and Push-ups as you can do in 30 minutes.
-Keep the numbers equal i.e. if you do 10 pull-ups first don't do any more pull-ups till you complete 10 push-ups.
Cool Down:
Stretch out the arms and shoulders using holds on the rig and a little foam rolling on those sore spots.
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