Workout for 10-11-16

Weightlifting/Gymnastics Conditioning, Mid-Long Duration

“Suns Out Guns Out”
 10 rounds for time:
 200 meter row or run
 10 handstand push-ups

24-minute time cap.

Gymnastics Strength Development

Weighted Pull-Ups
5 sets of 2 across, heavy.

After-Hour Accessory Exercise

Midline: 3 sets of 12 hanging straight leg raises, strict as poss.
Posterior chain: 3 x 12 reverse hamstring curls OR hip extensions (GHD for either). 


Before class: Running shoes, wrist wraps.

After class: Do accessory exercise, record workout results, clean & return equipment.