Week 1 of 4: Saturday
Gymnastics
250 Meter Row
10 Bar Muscle-ups
Rest 1.5 Minutes
200 Meter Row
10 Bar Muscle-ups
Rest 1 Minute
150 Meter Row
10 Bar Muscle-ups
Rest 2 Minutes
250 Meter Row
15 Toes-to-Bar
200 Meter Row
15 Toes-to-Bar
150 Meter Row
15 Toes-to-Bar
Gymnastics
4 Sets
10 Strict Chest-to-Ring Pull-ups
Rest No More Than 1.5 Mintues Between Sets
Conditioning
3 Rounds
100′ Kettlebell Farmer’s Carry (70/53)*
100 Double-unders
*8 Kettlebell Suitcase Deadlifts Every 50′ (At the Middle & End)
Conditioning
4 Rounds
5 Hang Power Cleans @ 65% of Max Clean
10 Bar Facing Over-the-Bar-Burpees
Conditioning
30 Calorie Bike
800 Meter Run
Rest 2 Minutes
25 Calorie Run
600 Meter Run
Rest 2 Minutes
20 Calorie Run
200 Meter Run
