Friday 2.19.2021

 

“FITNESS” & “PERFORMANCE”

A. Gymnastics Skills Work
Take 12-15 minutes to cycle through the following:
Station 1 — Muscle-Ups (or Dips/Ring Support Holds)
Station 2 — Handstand Walks/Handstand Holds
Station 3 — Pistols or Pistol Progressions

Rotate through at 75-90 second intervals, and focus on accumulating some quality reps at each station.

B. Conditioning Intervals
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Echo Bike
Minute 2 – Strict Pull-Ups
Minute 3 – Burpee Box Jump-Overs (24/20″)
Minute 4 – Rest

“RUN, ROW, OR BIKE”

5 minutes @ easy
+
5 Rounds of:
2 minutes @ 75-80%
1 minute @ 80-85%
30 seconds @ 90-95%
2:30 @ 50%
+
5 minutes @ easy cooldown

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