Gymnastics:
Negative Pull-ups
Strength:
Bench Press
1×5 @ 75%
1×3 @ 85%
1×1+ @95%
Work:
For time:
Run 800 Meters
40 Kettlebell Swings
30 Hand-Release Push-Ups
Run 400 Meters
30 Kettlebell Swings
20 Hand-Release Push-Ups
Run 200 Meters
20 Kettlebell Swings
10 Hand-Release
Push-Ups
(successful reps must start from the top extended position, and the knees must never touch the ground)
Accessory:
50 Back Extension or Superman’s
