9/24/2025

GYMNASTICS - PRESSING (WEEK 5)

8 minute EMOM

Level 1:
Odd minute: Complete 35% of your 1 rep max effort from week one of wall walks
Even minute: 7 double dumbbell seated shoulder presses [25/15s]

Level 2:
Odd minute: Complete 35% of your 1 rep max effort from week one of kipping handstand push ups
Even minute: 10 double dumbbell seated shoulder presses [35/25s]

Level 3:
Odd minute: Complete 35% of your 1 rep max effort from week one of wall facing handstand push ups
Even minute: 12 double dumbbell seated shoulder presses [50/35s]

Score the number of reps completed per set for the odd minute movement
* If you did not complete the max test, instead do 35 seconds of work for the odd minute.

FREEDOM (RX'D) - WAR EAGLE

5 Rounds
15 GHDs (Or V-Ups)
12 Dumbbell Step Back Lunges (50s/35s)
9 Dumbbell Push Press (50s/35s)
(KG conv: 22.5/15 DBs)