TUESDAY

MOBILITY/SPECIFIC PREP 

S1. Lacrosse Ball Shoulders/T Spine 

S2. Dynamic Shoulder Primer 

GYMNASTIC SKILLS 

With a Partner 1:1 

FITNESS 

AMRAP 9

3 Box Jumps 2 L-Sit DB Press 

3 Box Jumps 4 L-Sit DB Press 

3 Box Jumps 6 L-Sit DB Press 

3 Box Jumps 8 L-Sit DB Press  etc….. 

PERFORMANCE

AMRAP 9 

3 High Box Jumps 2 HSPU 

3 High Box Jumps 4 HSPU

3 High Box Jumps 6 HSPU

3 High Box Jumps 8 HSPU etc….. 

CONDITIONING 

PERFORMANCE and FITNESS

4 Rounds x AMRAP 3
10 KB Swings 24/20
5 Burpees
10 DB Snatch 22.5/15
5 Burpees 

Rest 1 Minute Between Rounds

MIDLINE 

12-9-6 Reps of 

Strict T2B 

Parallette Pass Throughs 

Disc Body Saws