TUESDAY

GYMNASTIC SKILLS/STRENGTH

Every 4 mins x 3 Rounds (12 mins)

10-5 Strict Pull-ups

15-10 Deficit Pushup’s (20kg plates)

50 Double Under’s

FITNESS

Double Under Practice until 2:00 mark

CONDITIONING

PERFORMANCE and FITNESS

AMRAP 14 (In Partners 1:1)

9 Burpee Bar Hops

9 Toes 2 Bar

9 Push Jerks 50/35

(Once finished round of 9

start back at 3)

3 Burpee Bar Hops

3 Toes 2 Bar

3 Push Jerks 50/35

6 Burpee Bar Hops

6 Toes 2 Bar

6 Push Jerks 50/35

Partner A completes 3 Burpee Bar Hops, 3 Toes 2 Bar, 3 Push Jerks

Partner B completes 3 Burpee Bar Hops, 3 Toes 2 Bar, 3 Push Jerks

Partner A completes 6 Burpee Bar Hops, 6 Toes 2 Bar, 6 Push Jerks

Partner B completes 6 Burpee Bar Hops, 6 Toes 2 Bar, 6 Push Jerks

etc….

BODY ARMOUR

2 Sets

15 V-Snaps

:20 sec L-Sit (Paralettes)

30 AbMat Sit-Ups

Rest As Needed Between Sets