:30 work :30 rest
9 gymnast push ups
15 pistols (total)
21 sit ups
Check our instagram or facebook for the gymnast pushup explanation. Take your time on these and really try to make them beautiful. The other stuff in the workout can be done for speed, but not these.
If you do NOT have strict dips, do not attempt the russian dip. The scale for these is strict box dips. Set up boxes high enough that you can straighten or almost straighten your legs (this will require stacking boxes and sharing). You can use bands the same way you do on rings. Ideally, you’re getting 5-10 reps every :30.