WARMUP
2 ROUNDS
5 Good Mornings
5 Scap Pull-Ups + 5 Kip Swings
5 Tuck-Up + V-Up*
15 Banded Lat Pushdowns
*1 Rep = 1 Tuck-Up + 1 V-Up
Into…
2 ROUNDS
5 DBL KB Deadlifts
10 Alt. Wrist Push-Ups*
5 Dynamic (bigger) Kip Swings
10 Seated Banded Lat Pulldowns
STRENGTH
EMOM x 8 MINUTES
Chest to Bars*
-Option to perform Pull-ups
*Rep Options:
ADV: 5-7
INT: 3-5
BEG: 1-3
(Score is Total Reps)
Week 2 of 9 Gymnastics Cycle
WORKOUT
EMOM x 18 MINUTES
MIN 1 – AMRAP of…2 Chest to Bars + 3 Toes to Bar + 4 Up-Downs*
MIN 2 – 1:00 KB Farmers Hold (Athlete Choice, AHAP)
MIN 3 – Rest**
*Pick up where you left off.
**Option for EZ Cardio
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
EMOM x 8 MINUTES
MIN 1 – :45 Foam Roll Lats and/or Hamstrings
MIN 2 – 10/10 Seated Single Leg Lifts
(No Measure)
