9/17/2019 - Gymnastics for the W


M-1: 4 Sets Option A: 8-10 Strict T2B 8 Bent over Barbell Row (Pronated Grip) Option B: 8-10 Strict Knee Raise @X131 Tempo 8 Bent over Barbell Row (Pronated Grip) Option C: 8-10 Straight Leg sit-up (weighted if possible) 8 Bent over Barbell Row (Pronated Grip) *BB Row should be all at a challenging but sustainable weight

M-2: Amrap 20 3 Rounds: 20/16 Calorie Row 50' DB Single Arm OH Lunge (25' Left/25' Right) (50/35) 12 T2B into... 3 Rounds: 20/16 Calorie Row 16 Alternating DB Hang Clean and Jerk (50/35) 12 HSPU Option A: DB (50/35#) T2B HSPU Option B: DB (35/20#) Knee Raise Pike HSPU Option C: DB Straight Leg Sit-up Push Up/Knee Push Up *Gear 2 *Think "smooth and steady" throughout the whole workout. Always feeling like you have a little more to give if you had to.

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