Friday 4/26

Fitness

GYMNASTICS

10 minute EMOM

evens-10 ring rows

odds-10 ring dips or box dips

WOD

"Gendry"

25 minute EMOM for reps

Minute 1-30 second bike for calories

Minute 2-30 second double unders

Minute 3-30 second row for calories

Minute 4-30 second dumbbell front squats (35/25/hand)

Minute 5-Rest

Performance

GYMNASTICS

10 minute EMOM

evens-10 ring rows

odds-10 ring dips

WOD

"Gendry"

25 minute EMOM for reps

Minute 1-30 second bike for calories

Minute 2-30 second double unders

Minute 3-30 second row for calories

Minute 4-30 second dumbbell front squats (50/35/hand)

Minute 5-Rest

Competition

GYMNASTICS

10 minute EMOM

evens-10 ring rows (feet on box)

odds-10 ring dips

WOD

"Gendry"

25 minute EMOM for reps

Minute 1-30 second bike for calories

Minute 2-30 second double unders

Minute 3-30 second row for calories

Minute 4-30 second dumbbell front squats (50/35/hand)

Minute 5-30 second devils presses (50/35/hand)