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
60 sec Bike
leg swings
thumb down lat str
3 cycles of down dog into Spiderman
5 hanging shrugs
5 gymnastics kips
-4 min prep-
SOD
EMOM for 10 min (5 rounds of each)
Odd min: 3 Straight legged Rope Pulls (Mod: Reduce reps or bent knees)
Even min: 8 Ab-wheel roll-outs (Mod: Reduce reps)
-5 min prep-
WOD
Every 3 min x 5 rounds (15 min)
12/8 Cal Bike
8 Burpees
12/8 Cal Bike
8 Toes to bar (Mod: reduce toes/knee target)
