Friday 9/20

Fitness & Performance


Gymnastics

4 sets

10 strict pushups

10 strict ring dips

Rest 1 minute


WOD

"Flynn"

3 rounds

2 minute row for calories

2 minute bike for calories

2 minute shuttle run (30') for reps

Rest 2 minutes

WOD: 2 Rounds

20 sec Bike

20 sec Row

2 Shuttle Runs 


Cool Down: Static Calves 


Competition


Gymnastics

4 sets

10 strict handstand pushups

10 strict ring dips

Rest 1 minute


WOD

"Flynn"

3 rounds

2 minute row for calories

2 minute bike for calories

2 minute shuttle run (30') for reps

Rest 2 minutes


Notes:

We will start the day with some strict gymnastics pressing.  Focus on keeping your body tight and using good technique each set.  For the workout you will work through each of the three stations and get as many reps as you can at each station.