WEDNESDAY

WEDNESDAY

MOBILITY/SPECIFIC PREP

Dynamic Warmup 

GYMNASTICS CONDITIONING 

EMOM 9

FITNESS 

Minute 1- 12/9 Cal Row

Minute 2: 2-3 Wall Walks 

Minute 3: 5 Rope Up Downs 

PERFORMANCE 

Minute 1- 15/12 Cal Row

Minute 2: 10m HS Walk

Minute 3: 1-2 Rope Climbs



CONDITIONING

PERFORMANCE and FITNESS 

21 Deadlifts, 200 Meter Run

21 Box Jump Overs 200 Meter Run

15 Deadlifts, 200 Meter Run

15 Box Jump Overs, 200 Meter Run

9 Deadlifts, 200 Meter Run

9 Box Jump Overs, 200 Meter Run