TUESDAY 171024



Row 500m

Crossover Symmetry

15 Hollow Rocks


3 movements in 3 minutes

-Jumping Jacks

-Push ups


Butt Kickers Down

Zombie Walks Back


Skill and Strength:

Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.

One method is to choose three exercise and perform a skill set. For example:

“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5 Meters
Pistols x 3-5 reps each leg”


Fitness and Performance:

Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:

Pull Ups
Box Jump-Overs
Prone Plank Hold

Complete all 8 sets of one exercise before moving on to the next.



Mash Lats

LAX to Pecs

Mash Calves

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