AF WEEK 19 DELOAD, Day 1

GYMNASTIC CONDITIONING:
E3MOM x 12 (36min total)

A) E3MOM x3: 3-5 Ring Muscle-Up + remaining time easy bike/ski/row/jog
B) E3MOM x3:15-25 GHD Sit-Up + remaining time easy bike/ski/row/jog

C) E3MOM x3: 5-15m Handstand Walk + remaining time easy bike/ski/row/jog

D) E3MOM x3: 1-3 Rope Climb + remaining time easy bike/ski/row/jog

Machines with RPE 2. Focus on your gymnastics. Choose movement models and rep schemes with RPE 3-4 intensity, no failures.

Scaling:
Ring MU→ Bar MU→ Jumping MU GHD→ V-Up
HSW→ 3-5 Wall Walk
Rope Climb→ 3-5 Strict Pull-Up