Ending our 6-week cycle…Re-test week!

Weekly Warm-up

5 minutes Freestyle rolling 3 minutes Skipping

2 Rounds of:

  • 10-15 Ring Rows
  • 10-15 Push-ups
  • 10-15 Shoulder Pass Throughs
  • 10-15 Overhead Squats
  • Part 1: 10-12 mins of Gymnastic skills – Handstand and Ring Work.

    • Tripod/Frogstand and Handstand Holds/Handstand Push Ups
    • Knee to Elbow/Ring inverts/Skin the Cats/Tucked Lever holds.

    Part 2: 3 Rounds For Time:

    • 10 Dumbbell Muscle Snatch/side
    • 100m Run

    Rest 1 min…then:

    3 Rounds For Time:

    • 10 Wall Ball
    • 100m Run

    *compare to August 25, 2010

    After Party: 2 x max side plank hold/side – rest 45 sec./side

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