Gymnastics day: Pull-ups

Strength: Pull-ups, Zoom at 7

Complex: start at 1 and build until you cannot complete the complex unbroken.

1 strict pull-up

1 kipping pull-up

1 butterfly pull-up

  • if you don’t have strict or kipping pull-ups you will do 5rds of max strict pull-ups.

  • If you can’t do pull-ups you will do 5rds of bent over rows (12 reps)

Met Con: 4rds (no time)

Dips amap

15 T2B

Warmup: 3rds

10 reverse flys (DBs or cans of soup)

10 hip extensions

5 stationary inch worms

Mobility: front rack, banded lat, child, pigeon


Derek Casinghino is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting

Meeting ID: 695 302 4569

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Good morning, Sorry about not sending an email out this weekend regarding the new rules. I’ve been having some technical problems with the computer. Please remember to wear your mask and sanitize when