WARMUP
EMOM x 8 MINUTES
MIN 1 – :45 Bike
MIN 2 – 10 Step-Ups + Max Alt. Groiners
MIN 3 – :45 Up-Downs
MIN 4 – 10 V-Ups + Max Cat/Cows
STRENGTH
EMOM x 8 MINUTES
Unbroken Toes to Bar
*Rep Options:
ADV: 7-9+
INT: 5-7
BEG: 3-5
(Score is Total Reps)
Week 4 of 9 Gymnastics Cycle
WORKOUT
AMRAP x 20 MINUTES*
20/15 Cal Bike
20 Sit-Ups
5 Up-Down Box Crawl Overs (Athlete Choice)**
*Up-Down Box Crawl Overs will increase by 3 each round. EX: RND 1 = 5, RND 2 = 8 UDBCO, and so on. Cal Bike and Sit-Ups will always remain the same.
**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
5-10 MIN YOGA FLOW…
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child’s Pose
Rebound Pose
(No Measure)
