Anthony & Danielle 160729

WARMUP (15)

Row 1000m/Bike 1.5 Miles

2 Rounds Scap Prep

1 Roll-Out

10 Reverse Flys on Incline w/ 5lb Plate

1 Rounds Skill Specific

5 Muscle Up Transitions From Floor
5 Toe-Nail Muscle Up Transitions

3 x 2 False Grip Ring Rows + Muscle Up Transition

GYMNASTICS PUSHING/UNILATERAL LEG STRENGTH (20)

Dip Density Test

For Max Reps

90" Ring Dip

60" Rest

60" Ring Dip

60" Rest

30" Ring Dips

Followed By

6 Rounds

30" On/30" Off

Singe Leg Squats On Box

Push-Up Density Test

With a Weighted Vest

90" Push-Ups

60" Rest

60" Push-Ups

60" Rest

30" Push-Ups

Followed By

3 Rounds

60" On/60" Off

Lateral Squats

CONDITIONING (5)

50/35 Cals For Time

CASHOUT* (10)

3 Sets of Glute Ham Raises

STRETCH (10)