05/07 – Liberty Bell

WARM-UP

• Banded Shoulders

into

3 sets

• 1:00 Row
• 5 Heel Box Ring Dips
• 10 Ring Rows
• 10 Knee Push Ups

GYMNASTICS SKILL WORK:

10 Min EMOM

• Ring Dips, practice/warm-up,
• Box Dips

WORKOUT PREP

2 sets:

• 3 Ring Dips
• 3 Inverted Ring Rows
• 3 Push Ups
• 5/4 Calorie Row

WORKOUT – Liberty Bell

Freedom (RX’d)

“Push/Pull JT”

21-15-9

• Ring Dips
• Inverted Ring Rows
• Push Ups
• Calorie Row (Women: 15-12-9calories)

COOL DOWN/MOBILITY

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1 Min Posterior Shoulder Smash

2 x 1 Min Ring Bicep Stretch

2 x 1 Min Pec Stretch