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GYMNASTICS CONDITIONING

Static Holds RD HSPU PU (No Measure)

Static Holds

Hold Max time up to :60 (Choose 1)

-Ring Top Support Hold (Top of Ring Dip)

-Handstand Hold on Wall

-Push-up Plank Hold (On Hands)

Max Reps RD HSPU PU (3 Rounds for reps)

3 Sets for Max Reps (Choose 1):

-Max Strict Ring Dips

-Max Strict Handstand Push-ups

-Max Push-ups

WOD

Bubbles -Burp DU (AMRAP – Rounds and Reps)

“Bubbles”

AMRAP 12:

10 Burpees

25 Double Unders

*Singles 40

Basics-8 min AMRAP, Singles

RX & RX+ – as written

50-59-Singles 40

60+-Singles 25

ENDURANCE CONDITIONING

Row for Cal 35/24, 25/18, 15/12 (3 Rounds for time)

Row Conditioning

35/24 Calorie Row (Rest 1:30 Between)

25/18 Calorie Row (Rest 1:00 Between)

15/12 Calorie Row (Rest :30 Between)

*Men Cal/Women Cal