Endurance & Gymnastics

Sunday




Endurance

A.Every 5 min for 30 min: Run 800m

B. 4 sets: :20 ME Row *Rest 40-60s*



Gymnastics

A1. 4×10 beat swings (rings) A2. 4×10 ring rows (false grip)

B. Ring transitions (floor)

C. Beat swing + push to hips

D1. 3×4-6 strict ring dips D2. 3×4-6 ring pull ups (false grip)