Warm up: 5 rounds for quality of:
- 3 Kipping Pull-ups
- 2 Kipping Chest-to-bar Pull-ups
- 1 Bar Muscle-up
- Rest 1 min
This session is for some fun accessory movements that will help you get stronger in positions. Scale the reps whenever needed down to a number where you can still work on good tension and alignment. Take more rest in between sets if more is needed to achieve that.
Gymnastics Training:
- 6 rounds for quality of:
- Hollow Body Hold, 15 secs
- 10 V-ups
- 5 Alligator Rolls
- 10 Donkey Kicks
- Rest 1 min
Alligator Rolls- finish in arch
Part II – 5 rounds for quality of:
- 1 Strict Pull-up
- 1 Pull Over
- 1 Forward Roll-to-L-Hang
- 10 L-Hang Flutter Kicks
- 10 L-Hang Scissor Kicks
- Rest 2-3 mins between rounds.
This session is for some fun accessory movements that will help you get stronger in positions. Take more rest in between sets if more is needed so you can still work on good tension and alignment. Scaled Complex Option:
1 Strict Pull-up
1 Strict Toes-to-bar
L-Hang or Tuck Hang, 10-20 secs