Workout of the Day
Fitness
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Nose-to-Wall Handstand Hold x 45-60 seconds
Station 2 – Supine Ring Rows x 10-12 @ 1111
Station 3 – obkique opener x 45-60 seconds
B.
Five rounds for max reps of:
60 seconds of Burpees
60 seconds of Stationary Dips @ 1111
60 seconds Alternating Reverse Lunges with KB/DB Farmer’s Carry
Rest 60 seconds
 
Performance
A.
Gymnastics Skills Practice – Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency.
B.
Five rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds Ring Dips @ 1111
(finish each rep with pinky to your side and thumb turned out away from your body)
60 seconds Box or Bench Jump Overs
(think of these as max effort jumps each time, clearing the whole box or bench – not landing on top – your goal is not just to clear the object,