Gymnastics Bias
Week 7
Day 1)
Warm Up
3rds
Ski 300m
20 band pull aparts
10 single arm upright row (each side)
Strength/Skill
5×5 Back Squat – 75% of 1RM
3x 0:40 on 0:20 off
Pull Ups
Rest 1min
3x 0:30 on 0:30 off
C2B
Rest 1min
3x 0:20 on 0:40 off
Strict Pull ups
4×12 Strict Press
4×12 Strict Ring Dips
WOD
5x500m Ski
Rest 1min between efforts – aim to hold the same pace for all efforts and keep stroke rate consistent where possible