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10/18/2016-Workout of the Day

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Tuesday 10/18/2016 Warm-Up: 5 Minute Rowling- Burpee penalty for "loser" for every meter over/Under 100.  Followed By: Coach Led Movement Demo and Explanation Gymnastic Strength: Every 4 Minutes x 5 Level 3/2/1 A.3-5 Muscle-Ups/Strict false Grip Pull-up + Ring Dip/Ring Row+Push-up  B.5-10 Strict Toes-to-Bar/Toe to Bar/Knee Raise C.10-15 Back Extensions/Superman extension with…