TECHNICALLY STRONG Workout
Gymnastics
Warm up
2 rounds of
30 sec singles
10 active 2 passive
30 sec high singles
10 scapula pull
30 sec fast singles
20 rubberband pull apart
30 sec DU practice
10 kips
Gymnastics for quality
30min
Concentrate on bar approach and minimum amount of kipping swing before rep.
ADVANCE
Ring/Bar muscle-up baisics
INTERMEDIATE
Butterfly pullups/C2B
WOD
AMRAP 6min
YGIG
30 DUs
1 RMu/BMu
Scale as needed
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