Gymnastics August 30th and September 2nd

Monday August 30th:

Warm Up: 

3:00 bike warm up + :30 bar hang + 10 hand release push ups + 10 beat swings 

1 . AMRAP 12:00  

4 strict pull ups 

8 Hand release push ups 

12 DB snatches 

QUALITY

2 . For time:

Buy in- 20 (10 each arm) single arm DB devil press 

8 rounds-

3 BMU // 6 pull ups 

8/6 calorie bike sprint 

Buy out- 20 (10 each arm) single arm devil press

3 . Accumulate:

5:00 in a plank 

*Every break perform 10 sit ups. If you don’t break, no sit ups. 

Thursday September 2nd:

Warm up: 1x

3:00 on bike + 10 SA DB high pull each + 6 wall walks + :30 bar hang

1 . Every 20 seconds x 30 sets perform:

1 BMU or 3 pull ups 

2 . 5 rounds 

200 m run 

20 ring rows 

10 wall balls 

Rest 1:00 between sets 

3 . 3×20 UB sets each 

DB bench press 

BANDED pull ups, little resistance as possible

GHD sit ups 

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