WARMUP
AMRAP x 7 MINUTES
:40 Cardio Choice
10 Air Squat + Step-Up
10 Push-Up + Alt. Shoulder Tap
10 Alt. Straight Leg Sit-Ups
SKILL
ON A 10:00 RUNNING CLOCK…
Practice a Gymnastic Skill*
*Skill Options…
Strict Ring Dips
Pike Hold
Pike Box Hold
HS Hold Against Wall
HS Hold + Shoulder Taps
(No Measure)
WORKOUT
AMRAP x 20 MINUTES
20 Box Step-Overs (20)
20 Push-Ups
20 Sit-Ups
Cardio Choice*
*Cardio Choice Options:
400m Run
30/25 Cal Row or Ski
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
10 Banded Good Mornings
10 Banded High Pulls
-Rest as Needed b/t Sets-
(No Measure)
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