MOBILITY/SPECIFIC PREP
M. Lacrosse Ball Shoulder Prep
SP. Gymnastics Prep
1 Round
5 Yoga Pushups (Upward/Downward Dog)
10 Banded Pull-Aparts
1 min Bar Hang :30 secs rest straight into
1 min HS Hold (Practice holding HS just off the wall if able)
GYMNASTICS DEVELOPMENT
AMRAP 9
PERFORMANCE
Ascending Ladder for 9 Minutes:
2 Bar Muscle Up, 5m HS Walk, 30 Double Under’s
4 Bar Muscle Up, 5m HS Walk, 30 Double Under’s
6 Bar Muscle Up, 5m HS Walk, 30 Double Under’s
8 Bar Muscle Up, 5m HS Walk, 30 Double Under’s....
Increase by (2) BMU until time cap is reached.
FITNESS
Box or Banded Bar Muscle Up
3 Kick ups to Hold (start a foot or 2 off the wall, kick up and try to stop and hold before feet touch the wall. Aim is to hold for 2-5 secs each attempt)
Or 20 Shoulder Taps (belly facing)
40 Single Skips
CONDITIONING
