Gymnastics Week 2 September 20th and 23rd

Monday September 20th:

warm up
20 cal bike + 8 inch worms + 5:00 HSW or hold practice

1 . EMOM x 12
odd – 50% of max SHSPU or Pushups
even – right amount of HSW distance or wall walks

2 . 2-2-2-3 intervals rest 1:00 between rounds
10 hang power cleans
10 bar facing burpees
max HSPU (kipping or strict)

3 . Accessory:
3 sets:
10-15 close grip push ups
:20-:30 hollow hold

Thursday September 23rd:

warm up
20 cal bike + 20 light DB push press + 5:00 HSW or hold

1 . Every 2:30 x 5 sets
strict press x 4 75%

2 . 27-21-15-9
SHSPU
calories on bike
9-7-5-3 kneeling squat jumps

3 . Accessory:
3 sets:
50′ HSW or 3:00 HSW or hold practice
10-15 v ups