Gymnastics Bias
Week 5
Day 1)
Warm Up
3rds
Ski 300m
20 band pull aparts
10 single arm upright row (each side)
Strength/Skill
5×4 weighted chin up
5x 20sec isometric pull up – hold chin above bar
5×4 Pendlay row (bent over row with bar starting on the ground each rep)
3×5 Bulgarian split squat
WOD
For time
21-15-9
Devils Press 2x 22/15kg
Echo Bike Cals