Friday 2.19.2021

"FITNESS" & "PERFORMANCE"

A. Gymnastics Skills WorkTake 12-15 minutes to cycle through the following:Station 1 -- Muscle-Ups (or Dips/Ring Support Holds)Station 2 -- Handstand Walks/Handstand HoldsStation 3 -- Pistols or Pistol ProgressionsRotate through at 75-90 second intervals, and focus on accumulating some quality reps at each station.B. Conditioning IntervalsEvery minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:Minute 1 – Echo BikeMinute 2 – Strict Pull-UpsMinute 3 – Burpee Box Jump-Overs (24/20")Minute 4 – Rest

"RUN, ROW, OR BIKE"

5 minutes @ easy+5 Rounds of:2 minutes @ 75-80%1 minute @ 80-85%30 seconds @ 90-95%2:30 @ 50%+5 minutes @ easy cooldown