Jesse pulling hard in that ERG
Gymnastics Warmup
PRACTICE for 10 minutes:
Tripod Tuck Up to Headstand
Tripod Straddle Up to Headstand
Tripod Pike Up to Headstand
Tuck Press to Handstand
Straddle Press to Handstand
Pike Press to Handstand
Strength: Front Squat 3 X 5Reps
Conditioning: 3 Rounds for Time of 35 Double Unders, Run 200m
Fitness
25-30 pound Thruster, 10 reps
Run 200 meters
15-20 pound Thruster, 15 reps
Run 400 meters
5-15 pound Thruster, 20 reps
Run 600 meters
Performance
95 pound Thruster, 15 reps
Run 200 meters
65 pound Thruster, 20 reps
Run 400 meters
45 pound Thruster, 30 reps
Run 800 meters
Women – 65/45/35
RX
For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters
