Workout for 6-24-16

Gymnastics Strength Development

EMOM9:
   Min 1: 25 seconds pull-ups
   Min 2: 25 seconds MB f-squat
   Min 3: 25 second plank hold*


Odd Object/Gymnastic, Mid-Duration

“Tetris”
For time, in teams of 2,
  140 wall-balls
   80 pull-ups

16-minute time cap.


After-Hour Accessory Exercise

Alternate between strength & coordination/accuracy:

Strength:
   4 sets of 12 supine (lying on back) dumbbell tricep extensions

Coordination/accuracy:
   4 sets of 60 seconds of jump rope practice.