Gymnastics Week 6 October 18th and 21st

Monday October 18th:

Warm up:
2:00 row + 15 pushups + 15 GHD sit ups + 20 walking lunges

1 . For time:
21-15-9
DB bench press 35#s/20#s
Row calories
Burpees

2 . 15:00 AMRAP
8 HSPU
200 m run
8 toes to bar
200 m run

3 . 4:00 AMRAP
Max rep HSPU – sets can only be 3 reps, if 2 are done and 3rd is failed, no reps are counted.

Thursday October 21st:

Warm up:
15 empty barbell strict press + 15 push press + 10 inch worms

1 . Test day!
Max Strict Press
Max SHSPU
Max ring dips

2 . “JT”
21-15-9
Push ups
HSPU
Ring dips