Sunday 10.08.17

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PERFORMANCE/FITNESS 
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A. Gymnastics  –
12 minutes to choose 1 movement per category to complete 3-4 sets of each
Upper Body Push
Strict Handstand Pushup or Handstand Pushup Variation x 3-7 reps
Ring Dip or All Dip Variations x 4-8 reps
Ring Pushup or any Pushup Variation x 5-10 reps
.
Upper Body Pull
Legless Rope Climb x 1 rep
Rope Climb w/ legs x 2 reps
Ring Pullup @33X1 x 2-5 reps
Weighted Pullup x 1-5 reps
Strict Pullup x 3-7 reps
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B. Midline Work
Three Sets:
V up x 20 seconds
rest x 10 seconds
Arch up x 20 seconds
rest x 10 seconds
Hollow Hold x 20 seconds
rest 40 seconds
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C. In Teams f two, partners alternate Full rounds to complete as many rounds and reps as possible in 12 minutes:
Row 250 Meters
25 Kettlebell Swings
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**Choose a weight for KB that is challenging but could be done unbroken**