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GYMNASTICS CONDITIONING

7 EMOM PULL UPS (7 Rounds for reps)

Choose a level

Butterfly

Kipping Chest to Bar

Kipping Chin over Bar

Kip Pull Up as high as you can

Superman/Hollow Rock

5 Ring Rows

Pick a number you can maintain for 7 rounds, Unbroken

WOD

5 AMREP BJO RUN (AMRAP – Reps)

5 AMREPS

10 Box Jump Overs

100m Run

-Only count BJO’s.

RX- 24/20″

RX+- Same

M1- 20/16″

M2- Step Ups

REST 2 MIN

5 AMREP Row Run (AMRAP – Reps)

5 AMREPS

10 Row For Calories

100m run

-Only count calories.

REST 2 MIN

5 AMREP Shuttle Run, Run (AMRAP – Reps)

5 AMREPS

10 10m Shuttle Runs

100m Run

-Only count shuttle runs.