Thurs, 11/30/2017

November 30, 2017



55 Burpees
55 Pull-ups
55/40 Calorie Row
55 Handstand Push-ups

Sub Ring Rows
Sub Piked or Box HSPU

35 Reps Per
Sub Ring Rows
Sub Push-ups





The workout today comes down to the gymnastics movements. The two higher metabolic movements that precede them can make or break the pull-ups and the handstand push-ups. Finding a moderate, consistent pace on both the burpees and the row will allow athletes to string larger sets together on the pull-up bar and the wall. A rep scheme that works quite well with 55 repetitions is 10-9-8-7-6-5-4-3-2-1. Athletes know that they have one less rep every time. However, if those first couple of sets seem to large for some athletes, 11 sets of 5 is also a great option. Move through the metabolic movements, push the gymnastics.

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