MOBILITY/SPECIFIC PREP
M.
Foam Roller T-Spine
Foam Roller Lats
SP.
1 Round
10 Cal Machine (warmup pace)
10 Walkout Pushups
10 Cal Machine (warmup pace)
10 Mobility Lunges
10 Cal Machine (warmup pace)
10 Alternating Cossack Squats
GYMNASTICS STRENGTH
PERFORMANCE and FITNESS
EMOM 9 (3 Rounds)
Min 1. Max Set of Strict Pull-ups (must be more than 5)
Min 2. Max Set of Push-ups (must be more than 10)
Min 3. REST
CONDITIONING
PERFORMANCE
For Time:
30 Double Under’s, 10 Push Jerks 50/35
30 Double Under’s, 20 DB Snatch 22.5/15
30 Double Under’s, 200m Run
30 Double Under’s, 20 T2B
30 Double Under’s, 200m Run
30 Double Under’s, 20 DB Snatch 22.5/15
30 Double Under’s, 10 Push Jerks 50/35
FITNESS
50 Single Under’s
