GROUP WARMUP
3 sets -
:30 bike-erg
10 double or single-unders
3 burpees
5 beat swings (ring or bar) ->ring muscle up/chest to bar
10 PVC pass throughs
GYMNASTIC AND AEROBIC TEST
For time:
100 Double-unders
10 burpee ring muscle ups (INT: 12 burpee chest to bar pull-ups)
80 Double-unders
8 Burpee ring muscle ups (INT: 10 Burpee chest to bar pull-ups)
60 Double-unders
6 Burpee ring muscle ups (INT: 8 Burpee chest to bar pull-ups)
*18-minute time cap
ALTERNATE GYMNASTIC AND AEROBIC TEST
100 single unders
10 burpees
10 ring rows
80 single unders
8 burpees
8 ring rows
60 single unders
6 Burpees
6 ring rows
MOBILITY
10 PVC pass throughs
1:00 twisted cross each side
:30 soleus and gastroc stretch
HAPPY BIRTHDAY (Sunday) to DANNY COLONTRELLE & HANS STANCIL!
