September 15th, 2019 - Time to Get Gymnasty!
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