WARM-UP -
Banded 7’s
-into-
3 sets
1:00 Row
5 Heel Box Ring Dips
10 Ring Rows
10 Knee Push Ups
GYMNASTICS SKILL WORK:
Take 10 minutes to review
Ring Dips, practice/warm-up,
and explore scaling options
as needed.
Suggested scalings:
Matador Dips
Bench Dips
Heel Box Ring Dips
WORKOUT PREP-
2 sets:
3 Ring Dips
3 Inverted Ring Rows
3 Push Ups
5/4 Calorie Row
WORKOUT - Liberty Bell
Freedom (RX’d)
“Push/Pull JT”
21-15-9
Ring Dips
Inverted Ring Rows
Push Ups
Calorie Row (Women: 15-12-9
calories)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
1 Min Posterior Shoulder
Smash
2x1 Min Ring Bicep Stretch
2x1 min Pec Stretch