MOBILITY AND MAINTENANCE
S1. Lacrosse Ball Shoulders/Chest
S2. Dynamic Piece for Gymnastics Piece to Follow
GYMNASTIC SKILLS/STRENGTH
10-8-6-4-2
Kipping HSPU (L-Sit DB Press)
2-4-6-8-10
Deficit push-ups (2 x 20kg plates)
CONDITONING
PERFORMANCE and FITNESS
4 Rounds:
1:00 – Max Cal Airbike
1:00 – Max DB Hang Snatch 22.5/15
1:00 – Max Burpees
1:00 – Rest
BODY ARMOUR
15-12-9 reps of
Disc Body Saws
After each set 40m Single KB Front Rack Carry
20m (L) arm, 20m (R) arm
