Conditioning:
A. Gymnastics Cycle Week 3 – Bar Series 3/4: Dynamic Pull Ups & Pull Up Strength: Kipping Pull Up & Bar Pull over
B. 20 Min AMRAP:
10 Kipping Pull Ups (or Swing & Pops)
20/15 Calorie Row
20 Stick Sit Ups
20/15 Calorie Echo Bike
10m Dog Sled Rope Pull & Push (100/75kg)
Compare to 21/7/22
Dom M: 3 + 9 Pull Ups
Skill and Strength:
A. Conditioning
20 Min AMRAP:
3 Bar Pull Overs
5 Bar Muscle Ups or Kipping Pull Ups *Done in singles. Aim to do them as high as possible.
15 sec Freestanding Handstand Hold *Use a wall if you can't do freestanding and touch off.
Max Unbroken Med Ball Weighted Chin Ups (20/14lbs)
30 Hollow Rocks
Compare to 21/7/22
Quentin L: 18 reps
Log all workout results to Beyond the
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