Workout of the Day – Nov. 16th

– STRICT GYMNASTICS –
4 sets:
6 Weighted Push-ups
5 Ring Dips
4 Weighted Strict Chin-ups
*use thin bands as needed to achieve full range of motion.
*reduce reps if you need to.

– WORKOUT OF THE DAY –
“HAM PLAN Benchmark: Western Grebe”
AMRAP 15 MIN

15 Ring Dips
15/12 Cal Bike
30 GHD Sit-ups

Fitness: Bench Dip, 9/12 Cal Bike, Med ball SU
Performance: As written
Elite: Strict Dip, 15/18 Cal Bike

*Goal today should be 4-6 rounds
*Bike Should be consistently under 1 min
*Consistent and continuous movement