Regardless of whether you’re a master of these gymnastics or a complete beginner, today is a day to attend! You may be racing against the clock to crank out 1 more Rx rep than the last round, or you may simply stay moving through a scaling or modification that gets YOU closer to becoming a master. Again, today is for both of those athletes. Today is for YOU! Practice being upside down. Practice doing versions of inverted presses. Ring row from a challenging angle. Practice single leg squat variations. And of course, sprint hard on the bike! Make today a skill development day by paying close attention to the progressions, take coaching humbly, and get just the right scaling–one that challenges you, but still allows you to move with proper mechanics under fatigue.
Minute 1: Max rep handstand push-ups to :40
Minute 2: Max rep supine ring rows (feet on 16″ box) to :40
Minute 3: Max rep pistol squats to :40
Minute 4: Max cal bike to :40
Minute 5: rest
post total completed reps and any scaling