FRIDAY
13/02/15

Warm-up
General mobilisation of all major joints – neck to ankles

60 sec – handstand skill
30 sec – roll to candle stick
3 sets

Gymnastics

Weighted Pull-Ups; 2 reps; 5 sets; Rest 30 seconds between sets

then

5-7 Wide Pronated Grip Pull-Ups; Rest 45-60 seconds

5-7 Pronated Grip Pull-Ups; Rest 45-60 seconds

5-7 Supinated Grip Pull-Ups; Rest 45-60 seconds

5-7 Mountain Climber Pull-Ups; Rest 45-60 seconds

Repeat

Level 1 options:
Partner pull-ups or banded pull-ups using the various grips
Standard grip in place of mountain climber pull-ups

Capacity

3 minute AMRAP:

10 Single-Arm Dumbbell Snatches
5 Burpee Box Jump-Overs
5 Toes to Bar

Rest 3 minutes between sets

4 sets