It’s baaaaaaaack…. Join me on Tuesdays and Thursdays for a high intensity interval training butt kicking but unbelievable fun workout!
Bring a friend along too! The first drop in is on me 
A. Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, pistols, etc….
B. Complete as many rounds as possible in 20 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Alternate between supinated-grip and pronated-grip pull-ups every round.
A. Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc….
B. “Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats
A. Three sets of:
30 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk, cartwheel or backward handstand walk.
B. Five sets of:
Wall-to-Freestanding Handstand Hold x Max Hold
Rest as needed
Place your hands close to the wall on the floor, kick up, and then use your fingers and body positioning to pull away from the wall into a freestanding handstand hold.
C. Every 90 seconds, for 15 minutes (10 sets):
Jerk x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Build over the course of the 10 sets.
D. Every minute, on the minute, for 30 minutes:
Minute 1 – 15/10 Calories of Rowing
Minute 2 – 30 Double Unders + 10 Chest-to-Bar Pull-Ups
Minute 3 – 15 Burpees