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Jackie Fritzley

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Chris Fry

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Nicole Morey

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January 9, 2019

Jan 9, 2019

Warm Up

Coach's Choice


Skill work

Gymnastics Static Holds!

Pick 2 of the 4 below and complete 30 - 60s of a static hold:
– L-Sit
– Hollow Hold
– Ring Support
– Chest Facing Wall Handstand



5 Rounds 30 sec of work/ 30 sec rest

1a) Wallballs (20, 14)

1b) Box jumps with step downs (24, 20)

1c) Double unders

1d) Russian twists w. a plate (25, 15)

1e) Burpees


Extra Credit

Bicep curls : 3 x 10 -12 rest 60 sec