TUESDAY

MOBILITY/SPECIFIC PREP

M. :60/:60 Banded Lats

SP. 1 Round

10 Banded Good Mornings

10 Alternating Gas Pedals in Prone (Calf stretch)

:10 secs Line Hops (Forward and Back)

:10 secs Line Hops (Side to Side)

:30 Sec Bar Hang

5 Slow and Controlled Scapular Pull-Ups

:30 Secs Double Under Practice

5 Strict Pull-Ups (Add band if needed)

GYMNASTICS CONDITIONING

Alternating On The Minute x 9 (3 Rounds):

PERFORMANCE

Minute 1: 12/9 Calorie Ski Erg

Minute 2: 8 Strict Pull-Ups

Minute 3: :40 secs Max Double Under’s (Push :40 no stopping)

FITNESS

Minute 1: 9/6 Ski Erg

Minute 2: 5 Banded Pull-ups

Minute 3: :40 secs Max Single Under’s

CONDITIONING

On the Minute x 15 [3 Rounds]:

FITNESS

Min 1: 9 Bench Press

Min 2: 12 Plate Situps

Min 3: 15 Box Step Overs

Min 4: 15/12 Cal Row

Min 5. REST

PERFORMANCE

Min 1: 9 Bench Press

Min 2: 12 GHD Situps

Min 3: 15 Box Jump Overs

Min 4: 18/15 Cal Row

Min 5. REST

Bench Press. 60-70% 1RM

Box. 24/20