Workout for 12/28/2016

Gymnastics Conditioning, Short

 23 box jumps
 23 jumping air squats
 30-second rest
Height: 24/20 or “easy” height

3 minutes of rest 

 27 dumbbell bench presses
 30-second plank hold
 30-second rest
Load: 2x50/2x30 or medium wt

3 minutes of rest

 30 calorie row
 30 kettlebell suitcase deadlifts
 30-second rest
Load: 1x70/1x44 kettlebell

After-Hour Accessory Exercise

Posterior Chain: 3 sets of 10 glute bridges with bar, across.
Balance: Accumulate 4 minutes of single-leg balance (2 minutes each leg). Consider yoga poses.

After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: Get a single kettlebell for the warm up; get two lightweight dumbbells.