Today’s Workout

Warm Up

  • 50 Jumping Jacks
  • 10 Single Leg Toe Touches (R+L=1)
  • 10 Single Leg Glute Bridges (Each)
  • 10 Push Up + Shoulder Taps
  • :30 Jump Rope
  • 10 Single Arm Deadlifts (Each)
  • 10 Single Arm Presses (Each)
  • 10 DB Hang Power Snatches
  • 10 DB Snatches
  • 2 x :10-:15 Ring Support Hold (Top + Bottom)
  • :30 Jump Rope

Strength
Every :30 for 12 Sets – Compare to 12/7/21

  • 3-5+ Strict Dips (crx: 1-3+ Ring Muscle Ups)

Conditioning – “Ponti-Whack GTO”
3 Rounds Each For Time

  • 18 DB Snatches (rx: 40#|25#  crx: 50#+|35#+)
  • 36 Double Unders
  • 12 DB Snatches
  • 36 Double Unders
  • 6 DB Snatches
  • 36 Double Unders
  • 2 min. Rest

Accessory
4 Sets

  • 10-15 Kneeling KB Curls + Overhead Press + Tricep Extension