Wednesday July 10th, 2019 - Gettin Gymnasty

M-1: Shspu/Bar Muscle Up Every 1:30 X 7 Option A: 4 Strict Hspu + 1-4 Bar Muscle Up Option B: 4 Box Hspu + 4 C2b Option C: 4 Hand Release Pushup + 4 Banded Pullup (Choose Challenging band) *If Athletes can do deficit Shspu then have them do that

M-2: Bike/Row Option A: Emom 20: 1) 15/12 Calorie Row 2) 15/12 Calorie Bike Option B: 1) 12/10 Calorie Row 2) 12/10 Calorie Bike Option C: 1) 10/8 Calorie Row 2) 10/8 Calorie Bike *Goal is to hold a pace that gives about 0:20 to 0:10 of rest.

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