WEDNESDAY WORKOUT

Bring those RUNNING shoes today!

Gymnastics 15 Minutes:
Strict Weighted Ring Dips OR Negatives - 3 - 5 sets of 5 reps for a Max Load. NO kipping whatsoever. If you're doing the Negatives, don't use a band, and try to take at least 5 seconds on your descent, for each rep.


Then...


Partner 5k Run
*You and a partner will run 5k; you may break up the work between you however you like.

**20 Minute Cut-off**

SUNDAY WORKOUT

15 Minutes to find 3RM Weighted Pull-up
You may use whatever grip you prefer, but your chin MUST clear the top of the bar every rep.

Then...

15 Minutes to find 3RM Weighted Ring Dip

*For each of the movements today, if you cannot do a strict Pull-up, and/or an unweighted Ring Dip, use the least amount of assistance possible; use the lightest bands you can manage and push yourself.

SUNDAY

10 Minutes on Hip & Ankle Mobility

Alternating between the two perform:
Weighted Pull-ups 3-3-3-3
Weighted Ring Dips 2-2-2-2

*If you can't do Strict Pull-ups, do the lightest band assisted Pull-ups for your sets; make it tough. Sane thing for the Ring Dips, use bands if needed, but make it hard.

***CHALLENGE***
You may have two attempts at doing 30 Hand Release Push-ups for time.