Gymnastics/Monostructural, Mid-Long Duration, Intervals
“Fire in the Hold” – 2 rounds for time, in teams of 2:
Partner A: Choose ONE of the following: 200m row, 200m Run, or 100 single unders
Partner B: Isometric hold, chin over bar (scale: top of ring row) until Partner A finishes
Partner A: Row, run or jump
Partner B: Hold Extended Plank
Partner A: Row, run or jump
Partner B: Hold Superman
Partner A: Row, run or jump
Partner B: Hold Hollow Body
Partner A: Row, run or jump
Partner B: Hold L-Sit on Parallettes (scale: knee-up hold)
Partner A: Row, run or jump
Partner B: Hold Bottom of Narrow Stance Squat
Partner A: Run, row or jump
Partner B: Hold Handstand (rx: unassisted, scale: wall-assisted)
18 minute time cap.
After-Hour Accessory Exercise
3 sets of 12 reverse hypers, as strengthening & decompression, same load as last week.
3 sets of 12 bicep curls/arm, across; full supination at top, same load as last week.
