3/21/2025

Gymnastics Skill Review

Take this time to warm-up and practice form and efficiency in the gymnastic option that are you planning to do in today's workout.

* Bar Muscle-ups
* Chest to Bar Pull-ups
* Pull-ups
* Jumping Pull-ups

Newgrange

Affiliate Compete (RX+)

4 sets (Every 5:00)

6 Bar Muscle Ups (Or 10 Chest to Bar)

12 Overhead Squats (95/65)

6x50ft Shuttle Runs

12 Overhead Squats (95/65)

6 Bar Muscle Ups (Or 10 Chest to Bar)

Freedom (RX'd)
4 Sets (Every 5:00)
5 Bar Muscle Ups (Or 10 Chest to Bar)
10 Overhead Squats (95/65)
5x50ft Shuttle Runs
10 Overhead Squats (95/65)
5 Bar Muscle Ups (Or 10 Chest to Bar)

Independence
4 Sets (Every 5:00)
3 Bar Muscle Ups (Or 6 Chest to Bar)
10 Overhead Squats (75/55)
5x50ft Shuttle Runs
10 Overhead Squats (75/55)
3 Bar Muscle Ups (Or 6 Chest to Bar)

Liberty
4 Sets (Every 5:00)
5 Jumping Pull Ups
10 Dumbbell Front Squats (light)
4x50ft Shuttle Runs
10 Dumbbell Front Squats (light)
5 Jumping Pull Ups

• Target time each set: 2:30-3:15

• Time cap each set: 3:30