Saturday 070117

Strength Focus
Bench Press
Over 7 sets Work up to a 5 Rep Max

Gymnastics Focus
Test
Max Unbroken Strict Pull Ups
Rest 90 seconds
Max Unbroken Strict Handstand Push Ups
Rest 90 seconds
Max Rope Climbs in 60 seconds
Rest 90 seconds
Max Unbroken Strict Ring Dips

*If using a band for Strict Pull Ups use one you think you could do at least 5 with.
**If unable to do Ring Dips, do Push Ups - if you need to do it on an elevated surfiace, do it and get at least 5 full ROM.

Cardio and Endurance Focus
2 Rounds
1 Mile Run
Rest 6 Minutes