Friday 10/21

WORKOUT for Friday 10/21/2022

3 rounds for max total reps. 1:00 stations of
– wall ball, 8/14/20lbs
– KB SDHP, 2×8/12/16kg
– box jumps, 12/20/24″
– KB jerk, 2×8/12/16kg
– calorie row
– rest

Post score to whiteboard!

ENGINE for Fri 10/21

15 strict pullups
70 calorie row
50 toes-to-bar
30 HSPU
50 ring rows
70 hip extensions
15 strict pullups

BODYBUILDING for Fri 10/21

AMRAP in 7:00
7 DB hang muscle clean
7 Gorilla row/side

AMRAP in 7:00
7 push press
7 weighted (or ring) dips

AMRAP in 7:00
7 Viper press
7 dive-bomber pushups

GYMNASTICS for Fri 10/21

hamstring mobility, hip flexor strengthening, press handstand work, headstand development

EMOM x 12
4 HSPU/HSPU negative
8 burpees