MONDAY

MOBILITY/SPECIFIC PREP

M1. Band Assisted Lats (90 secs per side)

SP. 1 Round

5 Yoga Pushups (upward/downward dog)

7 KB Windmills (R)

7 KB Windmills (L)

1 Min HS Hold (back or belly facing)

1 Min Bar Hang

GYMNASTICS STRENGTH/SKILLS

FITNESS

10-8-6-4-2  Reps of

Strict Banded Pull-ups

HSPU or Box HSPU

PERFORMANCE

10-8-6-4-2  Reps of

Strict Pull-ups

Deficit HSPU (2 x 20kg plates)

PERFORMANCE and FITNESS

AMRAP 15

10/7 Cal Airbike

10 T2B

10 HR Pushups

10 Alternating DB Hang Snatch 22.5/15

10 Single DB Push Press 22.5/15 (5 per arm)

Aim to complete 4+ rounds

MIDLINE

15-12-9 reps of

Disc Drag (metres)

Plate Situps

Side Plank Rotations (R)

Side Plank Rotations (L)