September 15th, 2019 - Time to Get Gymnasty!

September 15, 2019

M-1: 4 Sets:

10-15 GHD Sit Ups
15 Supermans (w/ 3 sec pause at top)
50' HSW

*If they cannot do shoulder taps have them do 2 "Box Walk Arounds."
*If they Cannot HSW then have them do 16 total shoulder taps on wall
*If they don't do GHD's just have them do body weight or weighted sit-ups with DB on Chest. Pin feet under wallball or two heavy dumbells

M-2: Push Up/KB Swing/Pistol

10 RFT:

Option A:
5 Push Up
8 Alternating Pistols
11 KB Swing (53/35)

Option B:
5 Push Up
8 Alternating Pistols/Pistols to a box
11 KB Swing (35/20)

Option C:
5 Knee Push Up
8 Alternating Jumping Lunge
11 KB Swing

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