Workout of the Day 1/8/2015

Gymnastics:

Performance:
1) 3×10 Arch/Hollow Swing on Pullup Bar
2) 3-5 rounds for total time: 10 kipping pullups, rest 60 seconds between sets

*15 minute time limit. Ahletes will perform between 3 and 5 rounds at coach’s discretion.

Fitness:
5×10 hollow rock alternated with 5×10 Superman, followed by Arch/Hollow Swing on Pullup Bar

*15 minute time limit.

Conditioning:

Performance:
AMRAP 12:
3 strict false grip pullups on rings
6 ring dips
12 front squats, 135#/95#

Fitness:
AMRAP 12:
6 ring rows
6 pushups
12 Goblet squats

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