WARMUP
AMRAP x 8 MINUTES*
8/6 Cal Bike (Mod) → 8/6 Cal Bike (Fast)
8 Alt. Step-Ups → 8 Box Jumps
4 Inch Worms + Push-Up → 8 Push-Ups to Pike
8 Alt. Groiners → 4/4 Donkey Kicks
*Advance to second movement at 4 minute mark
STRENGTH
EMOM x 12 MINUTES*
MIN 1 – :30 Wall HS Hold
MIN 2 – :30 Deficit Push-Ups
MIN 3 – EZ Cardio
(Score is Reps of Push-Ups)
Week 1 of 9 Strict Gymnastics
WORKOUT
10 ROUNDS FOR TIME
20/15 Cal Bike
12 Box Jumps (30/24)*
*Mandatory Step-Down
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 EZ Bike*
:30/:30 Half Pigeon on Box
15 Slow Box Dips
*Nasal Only Breathing
-Rest As Needed b/t Sets-
(No Measure)
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