Some speed endurance work for some potential movements that might show up on Thursday...
GYMNASTICS SKILL ENDURANCE:
Pick JUST ONE of the following movements and a rep number from the range listed to go along with that movement and keep attempting to perform this number every time the clock beeps...
The clock will beep at 0:00, 0:50, 1:35, 2:15, 2:40, 3:10, 3:35, 3:55, 4:10, 4:20
(Rest time decreases by 5 seconds every round... Keep going as long as you finish under the cutoff)
1.) Muscle Ups (Rings OR Bar)
2.) Kipping Chest 2 Bar Pull Ups (Scale to Chin above bar OR Ring Rows, if needed)
1.) Muscle Ups - 1-4 reps
2.) Kipping CTB Pull Ups - 2-6 reps
Be careful not to tear your hands up!
100 Double Unders
50 KB Swings (35#/53#)
25 Burpee Bar Touches (6" Above Your Standing Reach)
* As many REPS as possible in 6 minutes *
The goal is to get AT LEAST 1 full cycle through this workout so scale reps to 80/40/20, 60/30/15 OR anything in between...
ONLY Double Unders allowed on this one... Scale reps, as needed...
POST YOUR SET UP AND HOW FAR YOU GOT ON PART 1 & TOTAL REPS COMPLETED ON PART 2 TO COMMENTS