3 ROUNDS*
20 Jumping Jacks → 100m Run → 100m Run
10 Alt. Lunges w/ Twist → 10 Alt. Jumping Lunges → 10 Empty Barbell Front Rack Alt. Lunges
5/5 DB Around the Worlds → 5/5 DB Lateral Raises → 5 Up-Downs to Target
10 Single DB Floor Press → 10 Narrow Grip (Diamond) Knee Push-Ups → 5 Burpees to Target
*Arrows indicate movement change each round.
AMRAP x 18 MINUTES
200m Run
10 Alt. Front Rack Lunges (135/95)
10 Burpee Pull-Up*
15 Toes to Bar
*Target ideally 6-inches above standing reach.
(Score is Rounds + Reps)
KG BB: (60/42.5)
AMRAP x 18 MINUTES
200m Run
10 Alt. Front Rack Lunges (95/65)
10 Burpees To Target*
15 Knees to Chest
*Target ideally 6-inches above standing reach.
(Score is Rounds + Reps)
KG BB: (42.5/30)
3 SETS
5 Wall Facing Handstand Push-Ups
7/7 Single Arm DB Lateral Raises (Light)
10 Diamond Push-Ups
-Rest As Needed b/t Sets-
(No Measure)
Week 6 of 9 Strict Gymnastics
3 SETS
3 Wall Walks
7/7 Single Arm DB Lateral Raises (Light)
10 Narrow Grip Knee Push-Ups
-Rest As Needed b/t Sets-
(No Measure)
Week 6 of 9 Strict Gymnastics