WARMUP
500M Row (light)
3 Rounds 15 ABMAT Sit-Ups + 15 Supermans + 5 P/A Hangs + 5 Push-Ups

20 PVC Pass-Throughs

STRICT GYMNASTICS

Movements are for QUALITY, not a score. Think about PRACTICING and perfecting the movements. Scaling movements that you aren’t ready for yet is always the right idea.

Minutes 0:00 – 5:00:
3 Strict HSPU -or- 1 Wall Walk to 10sec HS Hold -or- 10-20 sec HS hold
3 Pausing Strict Pull-Ups (pause for 2s with chin over bar) -or- 3-5 Strict Pull-Ups -or- 3 Eccentric Pull-Ups
Minutes 5:00 – 10:00:
10 Second Ring Support Hold -or- 30 sec plank
5-7 Ring Rows @ 4001
Minutes 10:00 – 15:00:
3-5 Strict Toes to Bar (or as high as we can)
3 Walkouts

CONDITIONING – “Down Swinging”
For Time:
50/40 Calorie Assault
800 Meter Run
30 Kettlebell Swings (53/35)
20 Burpees to a Target

ACCESSORY ROWING CONDITIONING
– If you want to stick around after class and learn control over a long time domain on the rower, talk to one of the coaches to work out your times and your approach.

2,000 Meter Tempo Row
– All intervals flow directly into the next without a break in between.

Interval 1 – 0-500m @ 2K Pace + 10
Interval 2 – 500-1000m @ 2K Pace + 4
Interval 3 – 1000-1500m @ 2K Pace + 10
Interval 4 – 1500-2000m @ 2K Pace