Gymnastics
3 rounds for time: 30 sec on 30 sec rest
30 sec Strict Chin ups
30 sec Shoot Throughs on Parallettes
30 sec Tuck Ups
30 sec Tuck or L-Hang from the Bar
The Admiral
3 Rounds:
20 Burpee Pull-Ups
20 Front Squats 155/105#
20 Box Jumps 24/20″
Sweat Class
7 Rounds
:30 Work/:30 Rest for max reps:
1) Row for Calories
2) Burpees Jump to a Target
3) Double Russian Kettlebell Swings
4) Wall Balls
5) Box Jumps with Step Down
Basics Class
Focus: Press
