Tuesday, November 13, 2018

Prep
24/20 Calorie Row
6 Dumbbell Overhead Squats (Per Side)
18/15 Calorie Row
6 Dumbbell Overhead Squats (Per Side)

Gymnastics Conditioning
4 Minute EMOM
10 Strict Pull-ups
10 Handstand Push-ups
-Rest 2 Minutes-
4 Minute EMOM
10 Strict Handstand Push-ups
10 Chest-to-Bar Pull-ups

Conditioning
3 Rounds
10 Thrusters (95/65)
8 Box Jump Overs (24/20)
6 Toes-to-Bar
-Rest 2 Minutes-
3 Rounds
7 Thrusters (115/80)
8 Box Jump Overs (24/20)
6 Toes-to-Bar
-Rest 2 Minutes-
3 Rounds
4 Thrusters (135/95)
8 Box Jump Overs (24/20)
6 Toes-to-Bar

Extra Accessory
4 Supersets of:
8 Weighted Back Hypers
-Rest 30 Seconds-
8 Weighted GHD Sit-ups w/ a 20-second Hollow Hold on the Last Rep
Rest 1 Minute Between Sets

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