September 9


A. Warm up

2 rounds

Partner hang and push off bar (thoracic stretch)
20 band pull aparts
10 OHS in X band (

B. Strength

10 mins to build to

Press 1 RM

Rest 2 min into

5 mins to build to push Press 1RM

C. Gymnastics Test 2:

Max Push ups - 2 attempts if needed.

Rest 2 min

Max MU ring and/or bar

(if you do not have MU accumulate 2-3 mins in the top of ring support position)

D. Conditioning Extras (optional)

400m Run
200m Farmer’s walk @ heaviest possible
400m Run