TESTING WEEK, DAY 4
GYMASTICS
On the 0:00…
Max unbroken set of:
Strict Handstand Push Ups
On the 3:00…
Max unbroken set of:
Kipping Handstand Push Ups
MODIFICATIONS
Strict Handstand Push Ups
- Box Handstand Push Ups
- Pike Handstand Push Ups
- Ab Mat + Plates Handstand Push Ups
Kipping Handstand Push Ups
- Hand Release Push Ups
- Push Ups
- Box Push Ups
METCON
“Single Tasking”
On the 0:00 – 18:00…
AMRAP 18:
10 Lateral Burpees Over Dumbbell
10 Dumbbell Box Step Ups (50lbs/35lbs)
10-20-30-40-50…Single Dumbbell Hang Clean and Jerks (50lbs/35lbs)
… Continue to add 10 reps to the dumbbell hang clean and jerks each round.
On the 18:00 – 20:00…
REST
On the 20:00 – 30:00…
For time:
21-15-9
Calorie Row
Single Dumbbell Overhead Squats (50lbs/35lbs)
MODIFICATIONS
Row
- 18-12-6 Calorie Echo Bike, Dumbbell Reps stay at 21-15-9
Dumbbell Box Step Ups
- Reduce Weight
- Use no Weight
Dumbbell Overhead Squats
- Goblet Squats
