9.8.17

60 sec Challenge:
Tuck hang from bar

Gymnastics:
Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice) Rest as needed between efforts
Minutes 5:00 – 10:00:
A) 5 Ring Rows
B) 5 Strict Ring Dips
If we do not yet have 5 unbroken strict ring dips, band these in order to allow the first set to be unbroken. Choose a tension that allow somewhere between 6-10 repetitions unbroken when fresh.
Minutes 10:00 – 15:00:
A) 5 Deficit Pushups (athlete’s choice on deficit height)
B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)

In 2 groups:
AMRAP 4 min:
27 Calorie Row, 27 Burpees, 27 CTB Pullups
Rest 4 min (group 2 is working)
AMRAP 4 min:
21 Calorie Row, 21 Burpees, 21 Toes to Bar
Rest 4 min (group 2 is working)
AMRAP 4 min:
15 Calorie Row, 15 Burpees, 15 Pullups
Rest 4 min (group 2 is working)

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