90 min

1.Jacked gymnastics workout

Strict Push / Pull Threshold Test
A.5 Minute AMRAP of Strict Pull-ups (AMRAP - Reps) = 36 reps, singles
B.5 Minute AMRAP of Strict Ring Dips (AMRAP - Reps) = 28 reps, singles

C. Hollow rock 3 x 20 reps

2.Strength

A. Single arm DB press, seated, 10 reps/side
20 20 20 lbs

B1. Bicep curls, seated
8*20, 12*15, 10*15 lbs
B2. Side lateral raise, seated
12*2.5 2*15*2.5 kg
B3. Hammer grip bicep curls
3*8*15lbs

3.Aerobic work

Easy AB for 25 min
Avg. rpm 45, 151 cal
132/144