Thursday 2015.12.24

December 24, 2015

Gymnasticals

AMRAP in 30 minutes:
1 chin-up
1 15-second negative chin-up
1 p-bar dip
1 15-second negative p-bar dip

8. +2 after time.

5 rounds:
2 false grip ring rows, 3s eccentric, top of ring at belly button; feet one foot in front of rings
90 second rest
2 ring push-ups, 3s eccentric, top of ring at mid-shin
90 second rest

3×5 seated external rotation, 10#, 4s eccentric/2s bottom hold

5 rounds:
5 GHR
5 Bulgarian split squats, each leg, 2×20#

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