1.25.2022
Warm-up
[3:00-15:00]
8:00, For Quality
45s jumping jacks
8 Scapular Pull-Ups
8/8 Single Arm Ring Rows
6 Inchworm Push-Ups
Specific Prep
[15:00-20:00]
Quick run down on how to set up matador
+
How to load pull ups and dips (with weight belt, with DB or weight vest)
Gymnastics
[20:00-30:00]
Metcon (AMRAP - Reps)
10:00 EMOM
min 1: 3-5 Weighted Pull-Ups
min 2: 3-5 Weighted Dips on Matador
Metcon (AMRAP - Reps)
10:00 EMOM
min 1: 4-8 Strict Pull-Ups
min 2: 4-8 Strict Dips on Matador -or- Rings
Metcon (AMRAP - Reps)
EMOM 10:00
min 1: 3-5 Jumping Pull Ups @ 30X1
min 2: 3-5 Assisted Dips
