STRICT GYMNASTICS
15 minutes to work through 5 sets of each movement:
Strict Pull-ups
5-9 Unbroken: 4-3-3-3-2
10-14 Unbroken: 9-8-7-7-6
15-19 Unbroken: 12-10-8-8-6
20-24 Unbroken: 18-15-12-10-6
25+ Unbroken: 20-16-12-12-8
Strict Handstand Push-Ups
5-9 Unbroken: 4-3-3-3-2
10-14 Unbroken: 9-8-7-7-6
15-19 Unbroken: 12-10-8-8-6
20-24 Unbroken: 18-15-12-10-6
25+ Unbroken: 20-16-12-12-8
*Choose correct reps per set based on Max Number achieved in Testing Week (Wednesday, September 8th).
CLEAN
Every 2:00 x 5 sets:
1 Power Clean + 3 Push Jerks @ Moderate Weight
"WHEELIE GOOD FRIENDS"
Partner Workout for calories, in 10 minutes accumulate Max Calories on the Bike:
Minute 1: Partner 1
Minute 2: Partner 2
*Score = Total Calories Accumulated
