20-Minute Monday
20-Minute AMRAP Of (3 rounds, then move on to the next segment):
3 Rounds Of:
10 Pull-ups
15 KBS @50/35
20 KB Alternating Overhead Lunges (10R Arm + 10L Arm)
3 Rounds Of:
10 Chest-to-Bar Pull-ups
15 KBS
20 Goblet Squats
3 Rounds Of:
10 Bar Muscle-ups
15 KBS
20 KB Strict Press (10R+10L)
*For gymnastics, be sure to use grips or pay close attention to hands sliding to prevent tearing.
3 Rounds Of:
10 Pull-ups
15 KBS @50/35
20 KB Alternating Overhead Lunges (10R Arm + 10L Arm)
3 Rounds Of:
10 Chest-to-Bar Pull-ups
15 KBS
20 Goblet Squats
3 Rounds Of:
10 Bar Muscle-ups
15 KBS
20 KB Strict Press (10R+10L)
*For gymnastics, be sure to use grips or pay close attention to hands sliding to prevent tearing.
Level 2: Jumping Pull-ups>Chin-Over-Bar Pull-ups>Chest-to-Bar Pull-ups, (30/20)
Level 1: Ring Rows>Jumping Pull-ups>Banded Strict Pull-ups, (25/15) – KBS to eye level
Visually Impaired: Banded Pull-Downs>Ring Rows>Banded Pull-Downs, single-arm KBS, Rig squats for lunges & gob squats
Seated: 5 each round: Ring Rows>Pull-ups>Ring Rows, 10 Push-ups, 1 In & Out Transfer, 10 Russian Twists