Friday Gymnasty Fun!


8 minute AMRAP for skill Ring Support (jump to hold for 3 seconds) x5 Hollow arch Rolls x 3/side -emphasis on hollow- 3 sec hollow hold with each roll Strict Butterfly Circles x 4 - Focus on PERFECT hollow and arch position and moving through the core


Alternate exercises every 90 seconds

A.1: Weighted Pull-ups (4x7)

*assist with bands or feet as needed *full stretch at the bottom of the pull-up *add weight if able *attempt to maintain hollow position throughout

A.2: Weighted Dips (4x7)

*assist with feet as needed *add weight if able

Metcon (AMRAP - Rounds and Reps)

15 Minute AMRAP 8 V-ups 10 calorie row 12 pushups 14 split jumps

Extra Work

a: Kettlbell Windmill (3x10/side )

b: Wall Walk (3x2-3 reps)

*10 second float in handstand at top *Maintain midline

c: Banded Tricep Push Down (3x25 tempo 20X0)


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