2nd Week of the #Gymnastics Series is tomorrow night at 7pm! Get better abs and better grip with #toestobar with @ameliahamilton93 See you at the rig #MVMNTGym #gymnasty #MVMNT #marietta #stronger

A post shared by MVMNT Gym (@mvmntgym) on Oct 10, 2017 at 6:35am PDT

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Level 0/1
3x
10 Swings
1/1 Getup – increase weight each set

Strength
30 minute limit

Levels 3/4

Bench Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 60%
1 x 2 at 70%
1 x 2 at 80%
5 x 1 at 90%

Level 2

Bench Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 60%
1 x 2 at 70%
2 x 1 at 80%
3 x 1 at 90%

Level 0/1

5x
8 Floor Press
8 Box Dips
12 Ring Rows
3/3 Thoracic Bridges (this is how it’s done)
Rest

Conditioning

“Gestell”

Levels 3/4
5x AFAP
5/5 Kettlebell Clean and Push Press/Jerk
10 Toes to Bar
50 Double Unders

L4 – 24/18
L3 -22/16, sub 20 DUs if necessary

Level 2
5x AFAP
5/5 Kettlebell Clean and Push Press/Jerk
10 Knees to Elbows
120 Single Unders

Levels 0/1
12 min AMRAP
5/5 Kettlebell Clean and Push Press/Jerk
15 Hanging Knee Tucks
100 Single Unders