Jackie, Rachel
Workout of the Day
Gymnastics
Spend 15 minutes working on three different gymnastics movements. Ideally, you will choose movements that are a weakness – Muscle-ups, toes to bar, knees to elbows, pull-ups, handstand push-ups, handstand holds/walking, pistols, double-unders
An effective way to do this is to choose three exercises and do short skill sets.
Here is an example:
Three sets, NOT for time, of:
5-10 Handstand Push-ups
10-12 Knees to elbows
30-50 Double-unders
Conditioning
AMRAP in 18 minutes of:
12 Overhead Squats (95 / 65)
6 Burpee Pull-ups (arms must be at full extension before the pull-up is initiated)
Rx+ 135 / 95, burpee muscle-ups (rings)
Overhead Squat with Pat Sherwood