Friday 12.4.15


Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.


Tabata Row for Calories

Rest 60 seconds

Tabata Goblet Squats 24/16kg

Rest 60 seconds

Tabata Push-Ups

Rest 60 seconds

Tabata Sit-Ups (weighted Sit-Ups are optional)


*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

Andrew Malek-Zadeh