12.11.20 Workout of the Day

December 10, 2020

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