Gymnastics
AMRAP in 30 Minutes:
Chins
Dips
5 Rounds: 1 Chin + 15-second eccentric; 1 Dip + 15-second eccentric
3 Rounds: 1 15-second eccentric; 1 Dip + 15-second eccentric
3 Rounds: 15-second eccentric; 15-second eccentric
Row
5K 22:19
Gymnastics
AMRAP in 30 Minutes:
Chins
Dips
5 Rounds: 1 Chin + 15-second eccentric; 1 Dip + 15-second eccentric
3 Rounds: 1 15-second eccentric; 1 Dip + 15-second eccentric
3 Rounds: 15-second eccentric; 15-second eccentric
Row
5K 22:19
Movement Class
5 Rounds:
1:00 Wall Facing Handstand
15 1-legged GM + 15-second hold each leg
Super Bowl Penance
5K + 5K Row
21:11 / (2:00 rest) / 48:22.7 (25:12)
Conditioning
100 Calorie Assault Bike
EMOM for 10:00 —
Minute 1: 12 Burpees
Minute 2: 10 Calorie Assault Bike.
Swimming
Erm. 10 mini-laps each side stroke, breast stroke, back stroke.
8×2-mini-lap sprints
Movement Class
30 minutes chins and dips
15 minutes rows and protracted push-ups
Shoulder Torture With Noelle
Neck CARs
Shoulder CARs
Banded Scap CARs
Thoracic CARs
Seated Wings
Wall Twists
Wrist CARs
Gymnastics
Freestanding Handstanx Practice
5 Rounds:
1:00 Ring Plank
1:00 Rest
1:00 Ring Inverted Plank
1:00 Rest
7:00 in bottom of squat (2.5# plates+frees)