9/25/18

STRENGTH

Gymnastics Endurance Week #2
Strict Pull-ups: 3 x submax: Rest 2:00
Set #1: Wide Grip, Pronated
Set #2: Shd width Grip, Supinated Grip
Set #3: Close Grip Supinated Grip

METCON

4 Rounds for total time:
10 Hang Power Cleans (135, 95)
20 Calorie Bike
25 Abmat Sit-ups
Rest 90s.

L3: (115, 75)
L2: (95, 65)
L1: (Bent-Over Rows in Place of HPC w. a lightweight)
*Alternate Options:
Bike = Replace with 15 Calories on the Rower or 300m Run
20:00 Cap

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