Gymnastic Work and “Nick”

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Alternating “On the Minute” x 10 (5 Rounds):
Even Minutes – 5-8 Strict Ring Dips
*if you do not have ring dips hold top position for 10-15 sec. AND then hold bottom position 10-15 seconds
Odd Minutes – 2 Sets of 3-5 Ring Kip Swings

Then

“NICK”

AMRAP 20:
10 Thrusters (135/95)
20 Calorie Assault Bike/ 30Cal Row/250M Run
16 CTB Pull-Ups

Speak Your Mind

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