GYMNASTICS: Ring Muscle- Ups- EMOM8
Odd:
Level 1: 3-5 Strict Ring Muscle-ups
Level 2: 3-5 Strict Box Ring Muscle-ups or Strict Pull-ups
Level 3: 3-5 Toe Assist Strict Pull-ups or Ring Rows
Even: 20-30 second Box Support Tuck Hold (or Plank Hold)
GRIZZLY– 24/30 Calorie Air Bike
-into-
3 Rounds
10 Power Cleans 65/95 M55/75
3 Wall Walks
-into-
24/30 Calorie Air Bike
-into-
3 Rounds
10 Thrusters 65/95 M55/75
10 Bar Facing Burpees
-into-
24/30 Calorie Air Bike
KODIAK-20/25 Calorie Air Bike
-into-
3 Rounds
10 Power Cleans 55/75 M45/65
3 Wall Walks
-into-
20/25 Calorie Air Bike
-into-
3 Rounds
10 Thrusters 55/75 M45/65
10 Bar Facing Burpees
-into-
20/25 Calorie Air Bike
POLAR– 16/20 Calorie Air Bike
-into-
3 Rounds
10 Dumbbell Power Cleans (light)
3 Inchworms
-into-
16/20 Calorie Air Bike
-into-
3 Rounds
10 Dumbbell Thrusters (light)
10 Up Downs
-into-
16/20 Calorie Air Bike
MOBILITY- 1 Minute Barbell Forearm Stretch
1 Minute Posterior Shoulder Smash
15x Bootstrappers
10x 5 Seconds Cobra
