GYMNASTICS + WEIGHTLIFTING
- mishobarafitness
- Feb 7, 2024
- 1 min read
WU
Set 1
AMRAP 3′:
100m
5/5 Single Arm Ring Rows
10 Weighted V-ups
Rest 1’
Set 2
AMRAP 3′:
100m
10 Scap Retraction
10 Weighted V-ups
Rest 1’
Set 3
AMRAP 3′:
100m
5-10 Banded Strict Pull Ups
10 Weighted V-ups
Rest 1’
SKILLS
EMOM 9
Min 1- :50 sec Plank Hold
Min 2- 60m Double KB Front Rack Carry
Min 3- 60m Double DB Waiter Carry + Farmer Carry
CONDITIONING
“GLUE”
6 min Dead Hang 😲
Every time you drop off, complete
400m
30 Push Ups
(Then go back to deadhang. Time for yourself untill you complete 6mins on dead hang)
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