A
Ring Work- Gymnasgtics Focus for Dec
15 min EMOM (stagger the start point so you have half on high rings and half on low rings, cap all these at a minute- most people should be aiming for 15-20s hold then rest remainder of minute):
1. Active Ring Hang (ring or bar is OK)
2. Chin Up Hold – ring or bar(sx to ring row hold)
3. Ring Support Hold (sx with bands)
4. Ring Dip Hold (sx with bands)
5. 5-10 Perfect Ring or Bar Kip Swings (x3) Stagger start if needed for space
B
NOT THESE ALREADY
4 RFT:
15 Pull Ups
15 Single DB Thrusters (22.5/15kg)
3 Wall Walks (open standard)
50 DU’s
20 min TC
Score= time taken to complete the workout
