Tuesday, September 18, 2018

Strength Conditioning
4 Rounds
10 Bench Press*
10 Strict Pull-ups
10 Strict Handstand Push-ups
Move at a controlled pace through this workout.
Rest 1.5 minutes between rounds.

*As heavy as possible with good form on the bench press. Okay to increase weight every round.

Conditioning
100 Double-unders
30 Push-ups
80 Double-unders
25 Push-ups
60 Double-unders
20 Push-ups
40 Double-unders
15 Push-ups
30 Double-unders
10 Push-ups

Bonus Work
Gymnastics Conditioning
100 Meter Row
Max Unbroken Toes-to-Bar
Repeat until you’ve accumulated 100 toes-to-bar.
The 100M row should be at 100% effort.
12 Minute Time Cap

 

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