WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
OPEN GYMNASTICS
ADVANCED: HANDSTAND, HANDSTAND PUSHUP, MUSCLE UP,
ROPE CLIMB, SKIN THE CAT, LEVERS
BASIC: PULLUP, DIP, KNEES TO ELBOWS, PUSHUP
WOD:
5 ROUNDS
1 MIN. MAX REPS BENCH PRESS 145/95 (MOD: 70% OF 1RM)
2 MINS. MAX CALORIE ROW
1 MIN. REST
RECORD TOTAL BENCH REPS AND TOTAL CALORIES
COOL DOWN