Workout for 11/9/2017

Gymnastics Conditioning, Mid- Long Duration

“Three-Peat 2.0” (choose one) In teams of 2, for time:
Level 1:
40 dips, any
40 push-ups, any
40 burpees

Level 2:
40 HSPUs, wall
40 dips, box or ring, unassisted
40 push-ups, floor

Level 3:
40 strict HSPUs, divided
40 kipping HSPUs, divided
40 ring dips, divided

Level 4:
40 ring HSPUs, divided
40 strict HSPUs, divided
40 kipping HSPUs, divided

After-Hour Accessory Core/ Pre- Hab Exercise

Core: Accumulate 50-100 sit-ups on the GHD machine.
Pre-Hab: Do a CrossOver Symmetry recovery protocol