Gymnastics - Fr 27.11.20

A. 3-5 sets:

10 palloff presses on each arm

10 seated Cuban rotations near the wall

Time 2121

10 Russian push ups

20 sec ring bottom position holds

Rest 90 secs

B. 5 sets:

5 butterfly pull ups

5 butterfly chest to bar pull ups

All unbroken

Rest 90 secs

Scaling options:

10 butterfly pull ups or kipping pull ups

C. Every 4 mins for 3 sets:

60 secs max effort assault bike

15 kipping ring dips

5 wall climbs

Scaling options:

Scale ring dips with box dips between 2 boxes