MOBILITY /SPECIFIC PREP
M. Foam Roller Posterior Chain
SP. 1 Round
10 Banded Good Mornings
5 Yoga Pushups (upward/downward dog)
10 Tension Swings
20 Belly Facing Shoulder Taps
:30 secs Plank Get-Ups
GYMNASTICS CONDITIONING
PERFORMANCE
Ascending Ladder for 7 Minutes:
2 Strict Handstand Push-ups, 15 Abmat Sit-ups
4 Strict Handstand Push-ups, 15 Abmat Sit-ups
6 Strict Handstand Push-ups, 15 Abmat Sit-ups
8 Strict Handstand Push-ups, 15 Abmat Sit-ups ....
Increase by (2) SHSPU until time cap is reached.
FITNESS
Scale to Box Assisted HSPU or L-Sit DB Press
CONDITIONING
PERFORMANCE and FITNESS
4 Rounds:
1:00 – Max Calorie Rower
1:00 – Max Clean and Jerks 50/35
1:00 – Max Burpees 2 Target
1:00 – Max REST
