Skills and cardio…

 

GYMNASTICS:

Every 1:30 for 9 total rounds (3 rds each):

1st – Push Up “Leans” or Frogstand Holds

2nd – Hollow Hold Banded Pull downs or Barbell Dragonfly

3rd – Skin the Cat on high rings

* 45 seconds of quality work at each spot before resting for 45 seconds and moving onto the next movement

 

WORKOUT:

1000m Row or Ski @ 4-5k pacing

.5 Mile Bike @ 16-18/19-21 mph

40 Alternating Box Step Ups (20/24″)

REST 1:00

* 25 minutes for pacing and consistency on each round… 5-6 pacing on a 10 scale

 

POST YOUR TOTAL ROUNDS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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