Chest Squats

Competition Class

Strength

Skills & Drills

COMPETITION

GYMNASTICS

3 Rounds
30s L-Sit (on Floor) w/ plate locked out overhead
30s Hollow High Plank shoulder taps
10m Backwards Bear Crawl

5 sets of kick to free standing HS

E2M12M
60-70% of HS walk test distance

E3M12M
8-12 Bear Position Parallete sHSPU

3 Rounds for Quality

5 Wall Walks
8 Bent Over Rows
8 Seated DBL DB Strict Press

CONDITIONING
3 rounds of ROW 20.15.10 cals
*20s rest b/w cals, 90s rest between rounds

MetCon

Class

FULLY EQUIPPED

20min AMRAP
Row  35/25 calories
AMRAP UB DBL DB Bench Press 50s/35s

3 Rounds for Quality
3 Inchworms w/ 3s hold w/ arms as outreached as possible or 3 Wall Walks
15 DB Bent Over Rows

KINDA EQUIPPED

20min AMRAP
Run 400m
AMRAP UB DBL DB Bench Press 50s/35s

3 Rounds for Quality
3 Inchworms w/ 3s hold w/ arms as outreached as possible or 3 Wall Walks
15 DB Bent Over Rows