Whit and Katelyn
Workout of the Day
Gymnastics
Spend 10-15 minutes working on 2-3 different gymnastics movements
Conditioning
Every minute, on the minute, for 21 minutes, perform the following:
Min 1: Shoulder to Overhead
Min 2: Alternating Dumbbell Box Step-ups
Min 3: Double-unders
Level 1: 9 shoulder to overhead (75 / 55), 10 step-ups (challenging weight) 20-30 double-unders
Level 2: 12 shoulder to overhead (95 / 65), 12 step-ups challenging weight), 30-40 double-unders
Rx+ 15 Shoulder to Overhead (135 / 95), 14 step-ups (2 x 55-60lbs/ 2 x 35-40lbs), 40-50 double-unders – 24 minutes
Because we are all very diverse in terms of what we are capable of, whichever level you choose, pick a challenging number of reps and weights for the movements above. The step-ups will be done with two dumbbells, one in each hand, alternating between right and left legs. If you’re still struggling with double-unders, this will be a good time to practice, just try to hit a number you feel you will be able to maintain throughout the workout. If double-unders are just not in your bag of tricks at all yet, do speed steps or single-unders for 45 seconds each set.
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