A. Gymnastics Warm-Up:
Complete three rounds, not for time, of:
Handstand Walk x 2 attempts for max distance
L-Sit x 30 seconds
Pistols x 3-4 each leg
B. “Ten Minute Capacity Test”
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
- 4 Minute Row (for Calories)
- 3 Minutes of Pull-Ups
- 2 Minutes of Bodyweight Back Squat
- 1 Minute of 135 lb. Push Press or Jerk
Results:
-81 cal row
-61 pull ups
-24 back squats
-14 push jerks
total: 181 reps
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