MOBILITY AND MAINTENANCE
M. Foam Roller Posterior Chain
SP. 1 Round
10 Banded Good Mornings
5 Yoga Pushups (upward/downward dog)
10 Tension Swings
20 Belly Facing Shoulder Taps
:30 secs Single Skips
GYMNASTICS CONDITIONING
PERFORMANCE
On the 3:00 x 3 Rounds:
60 Double Under’s
9 Pull-ups
Max Distance Handstand Walk Up to the 2:00 mark
FITNESS
On the 3:00 x 3 Rounds:
75 Single Under’s
9 Banded Pull-ups
Max HS Hold or 20 Shoulder Taps (Belly Facing)
CONDITIONING
PERFORMANCE and FITNESS
4 Rounds x AMRAP 3:
5 Power Cleans 60/40
10 T2B
5 Bar Facing Burpees
10 Alternating DB Hang Snatch 22.5/15
Rest 1 Minute Between Rounds
Pick up the AMRAP where you left it last.
