Gymnastics August 30th and September 1st

Tuesday August 30th

• Warm up:

2 rounds

200m run

:30 HS hold

20 v-ups

• Skill/strength:

Every 30 seconds for 15 min

-1 handstand push up

• Workout:

3 rounds

3-Rope Climbs

10-double KB front squat

Thursday September 1st

• Warm up:

2 rounds

10 – GHD sit ups

10 – back extensions

ME Pull up hold

• Skill/strength:

EMOM 8 min

Pulls ups- pick a challenging number you can hit every minute. If you can do weighted aim for that!

• Workout:

3 Rounds:

10 sec Hold Bottom of Ring Dip

20 sec Rest

10 Sec Hold Top of Ring Dip

20 sec Rest

-then-

3 Rounds:

10 sec Hold Bottom of Wall Ball Shot

20 sec Rest

10 sec Hold Top of Wall Ball Shot

10 sec rest

-then-

5 Rounds:

10 Ring Dips

20 Wall Ball Shots @ 20/14#

200m Run