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
PERFORMANCE
Ascending Ladder for 9 Minutes:
2 Pull-Ups, 5m HS Walk, 30 Double Under’s
4 Pull-Ups, 5m HS Walk, 30 Double Under’s
6 Pull-Ups, 5m HS Walk, 30 Double Under’s
8 Pull-Ups, 5m HS Walk, 30 Double Under’s....
Increase by (2) PU until time cap is reached.
FITNESS
Banded Pull-Ups
2 Wall Walks
40 Single Skips
CONDITIONING Every 5 mins (4 Rounds)
PERFORMANCE
300/250m Row
20 Alternating DB Hang Snatch 22.5/15
15 Burpees to Target
FITNESS
300/250m Row
16 Alternating DB Hang Snatch
10 Burpees 2 Target
