Warm-Up | Fitness
Three Sets of:
60 Seconds Bike, Row, or Jog
100-foot Single Arm Overhead Carry (each arm)
30-45 second *Hold*
*Set 1 – Push-Up Plank
*Set 2 – Back to Wall Handstand
*Set 3 – Nose to Wall Handstand
Followed by…
Two Sets of:
10 Ring Rows
10 Hollow Rocks
10 Supine Overhead Plate Lifts
Then…
A.
Take 15 minutes to rotate through practicing three gymnastics movements:
Movement 1 – Ring Support Holds (both top and bottom)
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions
B.
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of L-Seated Dumbbell Presses
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Stationary Dips
Rest 30 seconds
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold