Warm-Up.
Wall Slides x 10 @ 3030
Shoulder CARs x 60 seconds per side
Followed by…
Gymnastics Skills Warm-Up (brought to you by Invictus Gymnastics)…
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds
Followed by…
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Hand Plank Shoulder Taps x 30 seconds effort
Then…
A.
Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps
B.
For time:
1000 Meter Row
25 Strict Handstand Push-Ups or L-Seated DB Presses
25 Strict Pull-Ups
What would the equivalent effort be for an air bike?
I’d say around 50-60 calories. 4 minutes of hard work! What did you end up doing? Sorry I just saw this! We have a great community who posts under the Performance workouts (some do Fitness too, like me). If you’re ever looking for virtual workout buddies or want to make sure your questions are seen more quickly. Join us!