The Mobility
The Warm-up
9:00 Working through following movements
:30 Mono
Figure 4’s
PVC-->BB Overhead Squat
The Strength
10:00 General Warm-up:
Station Specific Warm-up
Station #1
Cal Bike
Tap Swings-->Tap Swing Pulls-->Pull-Ups
*Or work up to what you want to do for your gymnastics movement.
Station #2
Gravel Jog
3 Dbl DP Build
10 Mt. Climbers
Station #3
Stroke cal Test
HSPU Hold-->HSPU
The Met-Con
8:00 Stations with a 4:00 Transition
Station #1
On a 2:00 Loop
Calorie Echo
As Many RMU/BMU/Chest to Bar Pull-Up/Pull-Ups As Possible with Time Remaining
Station #2
Buy in:
Run
As Many Rounds/Repetitions in Time Remaining of:
Walking Lunge (out 10m)
Station #3
As Many Rounds/Repetitions As Possible in 8:00
Calorie Row
The Finisher
EZ Bar Curls
