Tuesday, 24 March 2015

WARM UP (9 minutes or less)
2 rounds:
300m Run
12 Air Squats
5 Inchworm-to-Push Ups
5 Strict Gymnastic Kips on the Bar

CONDITIONING (16 minutes)
In teams of 2, for total calories + total reps:
1 minute:  Burpee Box Jump Overs, 20”
2 minutes:  Row for Calories
3 minutes:  Burpee Box Jump Overs, 20”
4 minutes:  Row for Calories
3 minutes:  Burpee Box Jump Overs, 20”
2 minutes:  Row for Calories
1 minute:  Burpee Box Jump Overs, 20”
• Split work as desired but each partner must perform reps each round.  If you do not have a rower available, substitute Sumo Deadlift High Pulls (75/55#) for each round, counting each rep in place of calories.

GYMNASTICS
EMOM for 6 minutes:
4 Strict Handstand Push Ups + 4 Kipping Handstand Push Ups