WARM-UP
Row Warmup
2 Minute Easy Row
Jump Rope / Bodyweight Warmup
30 Seconds Single Unders (Low Jump)
30 Seconds Squat to Stands
30 Seconds Single Unders (High Jump)
30 Seconds Push-up to Down Dog
30 Seconds Double Taps
30 Seconds Hollow Hold
30 Seconds Double Under Practice
30 Seconds Arch Hold
WORKOUT OF THE DAY
“Tread Water”
For Time:
2,000/1,600 Meter Row
150 Double Unders
10 Rounds of “Cindy”
1 Round of “Cindy”:
5 Pull-Ups
10 Push-ups
15 Air Squats
AFTER PARTY
Gymnastics Stamina
For Time:
9-6-3-6-9:
Burpee Box Jump Overs (30″”/24″”)
Bar Muscle-ups
HOME GYM OPTION
For Time:
1 Mile Run
150 Double Unders
10 Rounds of “Cindy”
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
