FRIDAY

MOBILITY/SPECIFIC PREP

M. Lacrosse Ball Shoulders

SP. Dynamic Gymnastic Warmup

GYMNASTICS CAPACITY

PERFORMANCE

Alternating On The 1:30 (3 Rounds)

A) 15 Plate Deficit Pushups

B) 12/8 Cal Ski or 18/15 Cal Row

C) 5 High Box Jumps 32/24

CONDITIONING (TIME)

FITNESS

2 Rounds:

400 Meter Run

15 Power Cleans

500/400 Meter Row

15 Front Squats

PERFORMANCE

2 Rounds:

400 Meter Run

15 Power Snatch 45/32.5

500/400 Meter Row

15 OH Squats 45/32.5