Gymnastics Week 4 October 4th and 7th

Monday October 4th:

Warm up 

20 cal bike + 8 inch worms + 10 DB strict press + 10 DB push press 

1 . EMOM x 12 

Odd – +1 SHSPU from last week 

Even – :40 max calorie row 

2 . AMRAP 5:00 

10 push press BB

10 push ups 

10 cal row 

Rest 2:00 

AMRAP 5:00 

8 push press BB (heavier)

8 push ups 

8 cal row 

Rest 2:00 

AMRAP 5:00 

6 push press BB (heavier)

6 push ups 

6 cal row

3 . Accumulate 

100 push ups 

100 sit ups 

Thursday October 7th:

Warm up 

20 cal bike + 8 inch worms + 10 DB strict press + 10 DB push press 

1 . E2MOM x 5 

2 strict press 90% 

2 . For time

Buy in: 20 burpees 

30-20-10

Wall balls 

SHSPU 

Double unders x 2 (60/40/20)

Buy out: 400 m run 

3 . 3 sets:

10 DB strict press 

10 push ups 

10 v ups 

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