Week 4 of 8: Wednesday
Gymnastics
4 Minute EMOM
25′ Handstand Walk
-Straight Into-
8 Minute EMOM
Even Minute: 6 Bar Muscle-ups
Odd Minute: 9 Handstand Push-ups w/ a 4 Second Negative
Strength/ROM Conditioning
2 Rounds
30 Barbell Strict Presses (45/35)
20 Slamball Overhead Standing to Kneeling (10 Per Side) (50/35)
Rest 2 Minutes Between Rounds
Strength Conditioning
3 Rounds
10 Front Squats @ 55%
15 Kettlebell Deadlifts (70/53)
Rest 1.5 Minutes Between Rounds
Conditioning
2 Rounds
800 Meters Run
30 Calorie Row
Rest 2 Minutes
2 Rounds
400 Meter Run
20 Calorie Row
Rest 2 Minutes
1 Round
1 Mile Run
60 Calorie Row
