GYMNASTICS STRENGTH/SKILLS
PERFORMANCE
10-8-6-4-2 Reps of
Strict Pull-ups
Deficit Pushups (2 x 20kg plates)
FITNESS
10-8-6-4-2 Reps of
Strict Banded Pull-ups
Pushup or Assisted Pushup
CONDITIONING
PERFORMANCE
For Time:
30 Double Unders, 10 HSPU
30 Double Unders, 20 KB Swings 24/20
30 Double Unders, 30 KB Goblet Travelling Lunges 24/20
30 Double Unders, 40 Med Ball Sit-Ups 9/6
30 Double Unders, 30 KB Goblet Travelling Lunges 24/20
30 Double Unders, 20 KB Swings 24/20
30 Double Unders, 10 HSPU
MIDLINE (Time Dependent)
3 Rounds
10m Disc Inch Worms
20 Lying Hip Extensions
30 AB Mat Situps
