All Levels - Gymnastics:

 

A. 10 min. HS walk practice

 

B. For quality:

10-9-8-7-6-5-4-3-2-1:

Strict pull-ups

Push-ups

Ring rows

Ring dips

 

C.

100 Supermans

50 V-ups

 

 

All Levels - Conditioning:

 

4 sets of:

Row 500 m / bike 1000 m

Run 400 m

Row 250 m / Bike 500 m

Run 200 m

Rest 2 min.

 

*** Try to go fast on the short distances. ***

 

 

Advanced Class:

 

A. 

For quality:

10-9-8-7-6-5-4-3-2-1:

Strict pull-ups

Push-ups

Ring rows

Ring dips

 

B. Every 4 min. for 20 min.:

21 cal Row

15 cal AB

9 Burpees

*** Go hard!***

 

C.

100 Supermans

50 V-ups