Monday- 8 JUL

7
Jul

Monday- 8 JUL

 

8 min
Russian Dips
:30 work :30 rest

3 RFT
9 gymnast push ups
Run 200m
15 pistols (total)
Run 200m
21 sit ups
Run 200m

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.