Gymnastics/Weightlifting Conditioning, Long-Duration
From 0-5:00,
AMRAP 5:
1-2-3-4-5 etc rep rounds:
Single-ring ring row, in hollow
Shoulder press
2:00 rest & record scores
From 7-12:00,
AMRAP 5:
1-2-3-4-5 etc rep rounds:
Strict pull-ups, in hollow
Push press
2:00 rest & record scores
From 14-19:00,
AMRAP 5:
1-2-3-4-5 etc rep rounds:
Kipping pull-ups
Push jerk
After-Hour Accessory Midline/ Accuracy Exercise
Midline: Accum. 3:00 of face-down planks, on rings if able.
Accuracy: Play a throwing game; try to bounce a lacrosse ball through a gymnastic ring from across the room.
