Saturday, October 27, 2018
Gymnastics
Pick the movement you struggle the most on (but that you are proficient at):
50 Toes-to-Bar
40 Chest-to-Bar Pull-ups or Pull-ups
30 Bar Muscle-Ups
On the :30s (0:30, 1:30, 2:30, etc) – 4 Alternating Dumbell Clean & Jerks (50/35)
On the :00s (1:00, 2:00, 3:00, etc) – 3 Burpee Box Jumps (24/20)
Time Cap: 10 Minutes
Conditioning
Row: 1200, 1000, 800, 600 Meters
Before Every Round Complete 150′ Heavy Sled Push + 150′ Slam Ball Bear Hug Walk (100/70)
Bonus Accessory
4 Supersets Sets of
4 Sets of 12, 10, 8, 8 of Close-grip Dumbbell Press
10 Dumbbell Front Raises + 10 Dumbbell Side Raises
