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
3 cycles of down dog into Spiderman/leg
thumb down lat str
10 hanging shrugs
3 min ball mash/foam roll
-4 min prep-
SOD
EMOM for 12 min: (6 rounds each)
Odd min: 8-10 Single arm ring rows (https://www.youtube.com/watch?v=6zZy5fCWUxA)
Even min: 6-8 Hollow body to Superman rolls (https://www.youtube.com/watch?v=_1LXu5T8AO4) (Mod: 10-15 Hollow rocks)
*Alt arms each round for the ring rows
-5 min prep-
WOD
16 min AMRAP of:
2 Muscle-ups or 5 Chest to bar pull-ups (both RX) (Mod: Attempts, COB, Banded, ring rows)
10 Hand release push-ups
16 Fwd alt lunges (total)
