THURSDAY

MOBILITY/SPECIFIC PREP

M. Lacrosse Ball Shoulder Prep

SP. Gymnastics Prep

1 Round

5 Yoga Pushups (Upward/Downward Dog)

10 Banded Pull-Aparts

1 min Bar Hang :30 secs rest straight into

1 min HS Hold (Practice holding HS just off the wall if able)

GYMNASTICS DEVELOPMENT

AMRAP 9 (1:1 with a Partner)

FITNESS

3 Rope Up/Downs (Or practice 3 x Foot Bite)

20 Belly Facing Alt Shoulder Taps on Wall

(Or partner assisted 5m HS Walk)

5 Box Jumps 24/20

PERFORMANCE

1 Rope Climb

5-10m HS Walk

5 High Box Jumps 32/24

Partner A. 1 Rope Climb

Partner B. 1 Rope Climb

Partner A. 5-10m HS Walk

Partner B. 5-10m HS Walk

Etc… (Only one partner working at a time)

CONDITIONING

PERFORMANCE and FITNESS

AMRAP 17

200m Run

7 Burpee Box Jumps Overs (facing box)

7 Hang Power Cleans 60/40

21 Air Squats