24 June 2016 – Get Gymnasty!


A) Conditioning: Rowing
With a partner, complete 5 rounds each of:
2 minutes @ moderate pace (2km PB pace)
30 second @ easy pace (2km PB pace + 12-15 seconds)
1 minute @ max effort
*While you partner is completing their row, you must complete a 400m recovery jog
*Record the distance covered for each 1 minute max effort interval

B) Get Gymnasty!
For time:
Handstand hold, accumulate 3 minutes
100 Air Squats
Handstand Walk, accumulate 50m
100 Air Squats
30 Handstand Push-ups