Hey Tribe.  Come meet up for 530am, 630am, 9am, and 530pm.  Today will be light on the legs, per general consesus.


WarmUp: Run 200M

2 Rounds of the Following

10 Perfect Air Squats

Gymnastic Shoulders plus T’s

10 Samson Stretch

10 Hollow Rocks

10 Supermans


Gymnastics:  L-Sits Practice  15:00 mins

From the Floor, or from an even stack of plates

Tucks are the scaled version for today.

Accumulate 3:00-5:00 minutes under load.



3 Rounds For Reps

1:00 Heels to the Sky- MAX REPS

:30 Break

1:00 Russian Twists- MAX REPS

:30 Break

1:00 Gymnastic Plank Hold

1:00 Break


After Round the 3rd Round there will be a 3:00 Break.

For Time: 8 min Time Cap


Flutter Kicks

Sit Ups