2-3 Rounds
1:00 Bike or Row @ Ez Mod Pace
12 Alt. Plate Around The Worlds
10 Plate Strict Press
12 Alt. Box Step-Ups
10 Alt. Shoulder Taps
Into…
2-3 Rounds
:40 Bike or Row @ Hard Pace
12 Plate Ground to Overhead
10 Box Jumps
12 Plate Push Press
10 Hollow Rocks
EVERY 2:30 x 3 SETS
3-5 Strict Handstand Push-Ups
-Immediately Into-
3-5 Kipping Handstand Push-Ups*
EZ Bike w/ time remaining…
(No Measure)
Week 9 of 9 Strict Gymnastics
EVERY 2:30 x 3 SETS
3-5 DB Deficit Pike Push-Ups
-Immediately Into-
3-5 Pike Push-Ups
EZ Bike w/ time remaining…
(No Measure)
Week 9 of 9 Strict Gymnastics
EMOM x 15 MINUTES
MIN 1 – 12/10 Cal Bike or 16/14 Cal Row+ Max Up-Downs
MIN 2 – 12 Box Jumps (24/20) + Max Strict Handstand Push-Ups*
MIN 3 – :45 Plank Hold
*Reps must be performed with quality mechanics. No major deviations.
(Score is Reps of Up-Downs + HSPU)
EMOM x 15 MINUTES
MIN 1 – 10/8 Cal Bike or 14/12 Cal Row + Max Up-Downs
MIN 2 – 10 Box Jumps (20) + Max Pike Push-Ups*
MIN 3 – :45 Plank Hold**
**Reps must be performed with quality mechanics. No major deviations.
**Option for Plank from Knees.
(Score is Reps of Up-Downs + HSPU)
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Bike (Nasal Breathing Only)
-Rest as Needed b/t Sets-
(No Measure)