Build or HIIT 10/16/20- Gymnastic Skill + Aerobic Interval Training

720 Athletics – Build or HIIT

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Warm-up (No Measure)

2min AMRAP:

20 MTN Climbers

5 Burpees

Gymnastics

12min to work on:

1. Muscle ups on high rings if minimum work requirements are met (2-3)

2. Box + Low Ring Muscle ups

3. Low Ring MU Skill w/ bands if you do not have muscle ups yet (Scale: use ring row technique + transition)

Minimum Work requirement:

*Stay submax on intensity working on the following:

*Ring Control and stability in the support position

*Skill development in the transition with either ring row to transition or using bands if minimum strength requirement is met (2 strict Ring Dips)

Metcon (Time)

E10min x 2 sets (20min total time):

500/350m Row (or start w 100 DU/ 200SU)

40 Box Jump overs 24/20″

30 Front Rack Lunges 95/65

20 Pullups Adv: 15 C2B

100 DU/ 200 SU (or Finish w/ 500/350m row)

HIIT

A. 21-15-9 x 3 sets (14min CAP):

KB Swings

HR Pushups

Jumping Air Squats

*rest 90sec b/t sets

B. E10min x 2 sets (20min total time):

500m Row (or start w 100 DU/ 200SU)

40 Box Jump overs 24/20″

30 DB/KB Farmer Hold Lunges

20 Ring Rows

100 DU/ 200 SU (or Finish w/ 500m row)

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