Tuesday Gymnastic/midline
Warm up
3 rounds or 10 min
20 Air squats
30 sec Samson stretch, both legs
20 Jumping jacks
20 Banded pull apart
10 Hanging scapula shrugs
20 sec lats/hamstrings stretch, hands on wall
10 Banded RDL

3-4 rounds
1-8 strict pull ups
1-10 dips in rings
*reps depending on strength
3-4 rounds
5-10 push ups
3-5 dips in a low bar (as pushing up to straight arms in an bar muscle up)
*These bar dips can be with feet on ground

2 sets of
2 rounds
15/12 Calorie row
15 Dumbbell snatch, alt, 22,5/15kg
Toes to bar
*Rest 5 min between sets
*Time cap each set (2 rounds) is 10 min

L1: 15 T2B, Assault bike, 30/22,5kg
L2: 10 T2B
L3: 2 T2B+8 hanging knee raises
L4: 15 Hanging knee raises, 15/10kg