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Thursday, “Gymnastics Strength” Oct. 19th, 2017

18
Oct

Thursday, “Gymnastics Strength” Oct. 19th, 2017

Thursday, October 19, 2017

VOD

15 The Son is the image of the invisible God, the firstborn over all creation. 16 For in him all things were created: things in heaven and on earth, visible and invisible, whether thrones or powers or rulers or authorities; all things have been created through him and for him.

Warm Up

 500-1000m run Before Class
+
OTM 16
1) 150m Run
2) 1 min plank w/ 30 Shoulder Taps
3) 7/7 Single Arm ring rows
4) 40 Sec of walking Lunges

Gymnastic Strength

 EMOM 20 (5 sets)
1) 4-10 Strict Handstand Push Ups
*Goal is to complete the same reps across all the sets
**increase reps or difficulty from last week if u completed all your sets

2) 5-10 Strict Pull Ups (If u can do More than 10 add weight)
*Same goal as HSPU

3) 5-10 Ring Dips as Difficult as Possible (add weight if needed for reps)
*Same goal

4) 3-6 Pistols per leg
(add weight or scale with box)