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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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