GYMNASTICS
12 minutes for quality:
4-6 Strict Handstand Push Ups
4-6 Strict Ring Dips
4-6 Push Ups
MODIFICATIONS
Strict Handstand Push Ups
- Box Handstand Push Ups
- Plate + Ab Mat Strict Handstand Push Ups
Strict Ring Dip
- Banded Ring Dips
- Box Dips
Push Ups
- Box Push Ups
METCON
“Rugrats”
Every 4:00 x 5 rounds:
9 Burpee Box Jump (24”/20”)
12 Front Squats (115lbs/75lbs)
15/12 Calorie Echo Bike or 21/15 Calorie Row
MODIFICATIONS
Burpee Box Jumps
- Burpee Box Step Ups
- Burpee to Target
