Gymnastics Focus (OR 21.2 Make-up/ReDo)**
• You must wear face covering at all times & and sanitize hands upon entry.
• Please refer to ZenPlanner to sign up for Face to face class times
• Please be sure to bring your own water.
• Please bring an extra clean and dry pair of shoes with you.
Equipment set-up: 3 min
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
2 loop jog
thumb down lat str
10 each of Prone ATYT’s: https://www.youtube.com/watch?v=qkK8-XWE3R4
10 hanging shrugs
10 hollow rocks
-4 min prep-
SOD
EMOM for 8 min (4 rounds)
Odd min: 3-5 Ice Cream Makers (https://www.youtube.com/watch?v=rFIW5XKq0iI) OR Tucked position: (https://www.youtube.com/watch?v=SW41ZXNt6m8) OR Hanging Strict knees to chest
Even min: 10-30 sec Headstand holds (wall or free standing) (https://www.youtube.com/watch?v=a8Z_BsidHdQ)
-5 min rest & prep-
WOD
On the 3:00 x 7 Rounds: (21 min total)
30 Dubs (45 Singles)
20 Abmat sit-ups
10 Thrusters (from the floor) (95/65) (50+ 65/45) *Choose a weight you can go unbroken
