TUESDAY

MOBILITY/SPECIFIC PREP

M1. Foam Roller T-Spine (1 min)

M2. Band Assisted Lats (90 secs per side)

SP. 1 Round

5 Yoga Pushups (upward/downward dog)

10 Mobility Lunges (5 per side)

7 KB Windmills (R)

7 KB Windmills (L)

1 Min HS Hold (back or belly facing)

GYMNASTICS SKILLS

Use 5 mins to go through HSPU progressions/technique

5 Rounds

FITNESS

5 HSPU or Box HSPU

5  Box Jumps 24’/20

Rest 1 min between Rounds

PERFORMANCE

5 Deficit HSPU

5 High Box Jumps 30’/24’

Rest 1 min between Rounds

FITNESS

On the 3:00 x 5 Sets:

15/12 Cal Row

9 Deadlifts

6 Hang Power Cleans

3 Push Press

Maintain same weight each set.

PERFORMANCE

On the 3:00 x 5 Sets:

18/15 Cal Row

9 Deadlifts

6 Hang Power Cleans

3 Push Jerks

Build in weight each set.