Gymnastics Focus
• You must wear face covering when not able to maintain 14 feet of distance & 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.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
2 loop jog
leg swings
thumb down lat str
3 steps to Spiderman/leg
3 push-up to down dog cycles
-4 min prep-
SOD
EMOM for 8 min (4 rounds of each)
Odd min: 5 DB plank rows / arm (1 DB & weight is athete’’s choice)
Even min: 5 Ring dips (Add wt if desired) (Mods: banded ring dips, box/bench dips)
-5 min prep-
WOD
15 min AMRAP of:
10 Lateral burpees over DB (Mod: Line hop or step over)
10 DB box step-ups (50/35 & 24/20″) (50+ 35/20 & 20/16#) (total)
10 Single DB Hang power snatch (50/35) (50+ 35/20) (total)
