Don’t forget to wear RED 🇺🇸❤️
GYMNASTICS STRENGTH EMOM
8:00 EMOM
Minute 1: 3-5 Reps x 5515 Tempo Ring Dip
Minute 2: :20 sec Tuck Front Lever Hold
Tempo Dip = :05 sec Lowering from the Top, :05 sec Hold in Bottom of Dip, :01 sec on the Press back to Support, :05 sec Support Hold
Modifications / Adjustments
Tempo Ring Dip
Add Band Tension / Toenail Spot
Ring Push-Up with same tempo
Tuck Front Lever Hold
Toenail spot with 1 leg and other leg tucked
Hollow Hold with Band Pull Over Hold
TIME Unlimited
CONDITIONING – “SPINNER”
Every 4:00 x 4 Sets
18 Toes-to-Bar
12/9 Calorie Echo Bike
18 Alternating Dumbbell Hang Snatch
Dumbbell: 1 x 50/35lb
Score = Sum Total Time
