03/31/2017
“Energy and persistence conquer all things.” –Benjamin Franklin
Friday
Pre-Class Strength Training
Back Squat x5 E3MOM 15 [65-70%]
In-Class Session
Gymnastics Skill Session
Fitness: 3-4 sets x 15-30″ Handstand Hold with a partner
Advanced: 3-4 set x 10-20m Handstand Walks
Workout of the Day
E2MOM 30 [2 Minutes at Each Station]
1: Row 500 / 400m
2: Heavy Double KB Front Rack Carry [40m]
3: 30 / 20x Calories on the Assault Bike
4: 1:00 Plank [Scale up to Weighted or Ring Supported]
5: 20-10x Burpees over the Box [24/20″]
Post-Class Accessory Work
Midline Strength
3 sets:
1:00 Heavy KB Front Rack Hold
25x GHDSU
25x Back Extensions
[Rest 2:30]
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