M/260525 Workout

Gymnastic Drills

3 Sets:

5 Scapular Pull-Up + 10 sec hang

5 False Grip Ring Row

3 Strict Chest-to-Bar (banded if needed)

10 sec Ring Support Hold

Gymnastics Strength:

4 Sets Superset:

10 Strict Pull-Up (weighted if possible)

10 Ring Dips

Conditioning

EMOM x 24:

1st 10 Burpee

2nd 12 DB Snatch (22.5/15 kg alternating)

3rd 16 Sit-Ups

4th 12 KB Swing (32/24 kg)

5th REST