A. Warm Up
2 rounds
1 min lunges
1 min Spider man lunges
1 min row/ski
(optional for big class) 1 min air squats
A2. Activation
2 rounds
10 Pallof Press /side
10 dbell row /side - heavy on a bench
10 Band Pull aparts
B. Gymnastics Conditioning
4 rounds for quality (15 min cap)
10 ring rows
20 Hollow Rocks
10 ring dips/ push ups
4 rounds for Quality (15 min Cap)
5 wall walks
20 super man rocks
50 DU's
C. Cool Down