WARMUP
TABATA (4 SETS → :20 HARD EFFORT // :10 EZ EFFORT)
Cardio of Choice
Into…
2 ROUNDS
10 SLOW Alt. Plank Shoulder Taps
10 Alt. DB Deadlift
5/5 Arnold Press
10 Alt. Step-Ups
20 Alt. Deadbugs
20 Hollow Rocks or :20 Hollow Hold
STRENGTH
EMOM x 8 MINUTES
MIN 1 – :45 Seated DB 1+1/2 Shoulder Press (Athlete Choice, Mod)*
MIN 2 – :45 Hollow Hold or Tuck Hold
*DBs start in pressed out overhead position.
1 Rep= Lower to the shoulders, press to elbows at 90 degrees, lower to shoulder, then press overhead.
(Score is Weight)
Week 7 of 9 Strict Gymnastics
WORKOUT
3 SETS
ON A 4:00 RUNNING CLOCK…
3 Wall Walks
20 Alt. DB Snatch (50/35)
25 Box Jumps (24/20)
Max Strict HSPU in Remaining Time…
-Rest 2:00 b/t Sets-
(Score is Lowest Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Side Lying Open Books
5/5 DB Upright Rows
:30 Box Prayer Stretch
-Rest as Needed b/t Sets-
(No Measure)