October 24, 2019 – LVL 2 – Functional Gymnastics

October 24, 2019 – LVL 2 – Functional Gymnastics

Warmup

00:00 – 06:00
——————–
1 round for activation & flexibility:

– BEAR WALK x 30m
– FALSE GRIP CONTRACTIONS x 15
– KNEELING INCHWORM REPS x 10

A.

RING MU – TOP & BOTTOM

FALSE GRIP STRENGTH

A1) – ACCUMULATE 90s (5:00 time cap):

– FALSE GRIP HANG

CHIN-UP POWER

A2) – ACCUMULATE 60s (3:00 time cap):

– (PARTNER ASSIST) STERNUM HOLD
*High Rings. Press down!Scoring: Not Scored

B.

RING MU – KIPPING
SET TOP OF RING TO EYE LEVEL

B1) – COLLECT 10 reps:

– VERTICAL JUMPING MU

– RING DIP HOLD x 5s

SET TOP OF RINGS TO EYE LEVEL

B2) – 3 sets:

– PULL TO RINGS x 3
– RING DIP SUPPORT x 10s

EVERY 90s x 7:30 (4 sets):

– (KIPPING) BOX MUSCLE-UP x 3
– (BOX) RING SUPPORT x 20sScoring: Not Scored

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