Take 15 min to rotate through practicing three gymnastics movements:
Movement 1 – Ring Muscle-Up Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions

Then…

Two sets for max reps of:
90 secs of Assault Bike for Cals
Rest 30 secs
90 secs of Strict Handstand Push-Ups
Rest 30 secs
90 secs of Rowing for Cals
Rest 30 secs
90 secs of Ring Dips
Rest 30 secs

Then…

Every min on the min for 6 min:
min 1 – 8-10 Supine Ring Rows @ 2111
min 2 – 45 sec Prone Plank Hold

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