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]