Week 3 of 8: Wednesday

Gymnastics
4 Rounds
6 Ring Muscle-ups
12 Deficit Handstand Push-ups

Conditioning
4 Rounds
15 Front Squats (155/110)
20 Russian Kettlebell Swings (70/53)
25 Chest-to Bar Pull-ups
20-Minute Time Cap

Grip/Gymnastics Strength Conditioning
5-4-3-2-1*
15′ Legless Rope Climbs
*50′ Plate Pinch Walk Before Every Round (45/25)

Conditioning*
30 Calorie Bike
400 Meter Run
Rest 1.5 Minutes
25 Calorie Bike
400 Meter Run
Rest 1.5 Minutes
20 Calorie Bike
400 Meter Run
Rest 1.5 Minutes
25 Calorie Bike
400 Meter Run
Rest 1.5 Minutes
30 Calorie Bike
400 Meter Run
*This is a progression workout from last week. The rest between sets has been reduced from 2-minutes to 1.5-minutes. Try to keep the same pace you kept last week.

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