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Gymnasty

December 18, 2018

Todays workout targets muscle fatigue of the upper body. Know the speed you need to attack this workout so you don't deadline at the gate and stare to long at the rings. The row in the workout can help you pace for this.

 

1. Warm-up

5:00 row

-then-

4 rounds

8 ring kips

6 push-ups

10 banded pull-aparts

10 second hollow hold

 

2. Workout

10:00 AMRAP
4 ring MU
6 ring dips
12 cal row

 

3. Cool-down
5:00 easy bike, run, or row

 

4. Accessory
Every 3:00 x 5

10-15 strict knees to elbow

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