MOBILITY/SPECIFIC PREP
M. Band Assisted Lats (90 secs per arm)
SP. 1 Round
1 min HS Hold
1 min Bar Hang
GYMNASTICS STRENGTH + STRUCTURAL BALANCE
PERFORMANCE
2 Rounds for Quality
1 set of Max effort Strict Pull-ups
10 KB Windmills (5 per arm)
10 Single Leg Deadlifts (5 per leg)
1 Set Max Distance HS Walk
FITNESS
2 Rounds for Quality
1 set of Max effort Band Assisted Strict Pull-ups (5 +)
10 KB Windmills (5 per arm)
10 Single Leg Deadlifts (5 per leg)
10-20 Belly Facing Wall Shoulder Taps
CONDITIONING (TIME)
PERFORMANCE
400m Run
3 Rounds. 5 Power Cleans 4 Front Squats 3 Bar Muscle Ups
400m Run
3 Rounds. 5 Power Cleans 4 Front Squats 3 Bar Muscle Ups
400m Run
3 Rounds. 5 Power Cleans 4 Front Squats 3 Bar Muscle Ups
FITNESS
3 Burpee Pull-ups
Barbell:
Rx. 60/40
Int/Mst. 50/35
Beg. 40/30
