A Few Good Push-Ups

Competition Class

Strength

Skills & Drills

COMPETITION

GYMNASTICS

UPPER STRENGTH

A. 5 Giant Sets
6 Russian Dips
AMRAP Push-ups
12 Pendlay Rows
5 Barbell Roll-outs

B. Accumulate 5min in HS

CONDITIONING
Row 50-40-30-20-10 Calories
Rest 90s between rounds

MetCon

CLASS

FULLY EQUIPPED

For Time:
Row 1000m/800m
50 Hand Release Push-ups
30 DBL DB Box Step Overs 50s/35s to 24/20
40 Hand Release Push-ups
30 Box Jumps 24/20
20 Devil's Press 50s/35s
Row 1000m/800m

KINDA EQUIPPED

For Time:
Run 800m
50 Hand Release Push-ups
30 DBL DB Box Step Overs 50s/35s to 24/20
40 Hand Release Push-ups
30 Box Jumps 24/20
20 Devil's Press 50s/35s
Run 800m