THURSDAY

MOBILITY AND MAINTENANCE 

S1. Band Assisted Lats and Shoulders 

STRICT GYMNASTICS 

FITNESS 

5-4-3-2-2

Strict Pull-ups

10m Disc Drag 

12-10-8-6-4

Pushups to target 

PERFORMANCE 

10-8-6-4-2

Strict Pull-ups

20m Disc Drag 

20-18-16-14-12

Pushups

CONDITIONING

FITNESS 

Buy In. 100 Single Under’s

20-15-10 

Kipping knees 2 chest

KB Swings 

10-15-20

Push Press 

200m Run 

Cash Out. 100 Single Under’s

PERFORMANCE 

Buy In. 100 Double Under’s

20-15-10 

T2B

KB Swings 24/20 

10-15-20

Push Press 40/30 

200m Run 

Cash Out. 100 Double Under’s

BODY ARMOUR 

12-10-8

DB Bench Press 

Barbell Pendlay Row 

Ascend weight of both movements each round