INGUZ Fitness + Nutrition
GYMNASTIC SKILL WORK
3 Sets
1 Ring Kip Swing + 1 Hips to Ring OR
3 Scap Pull-ups + 1 Burpee + 2 Kip Swing
* Rest as needed between sets
3 Sets
1 Dynamic Ring Swing + 1 Ring Muscle-Up OR
1 Dynamic Kip Swing + 1 Pull-Up + 1 Dip
* Rest as needed between sets.
INGUZ WOD
“Devil on My Shoulders”
For Time:
100 Burpees
25 Ring Muscle-Ups or 25 Pull-Ups + 25 Dips
* Partition as needed.
* 15 minute time cap.
MOVE 45
8 Minute EMOM
MIN 1 – :50 Plank Hold
MIN 2 – :50 Up-Downs
Rest 2 minutes then…
4 Sets:
1:30 – Burpees Over DB
1:30 – DB Slides
1:30 – Single DB Up-Down + Overhead*
* 1:30 rest between each set.
*1 Rep = DB Up-Down on one-side then DB to Overhead. Switch arms every rep.
