FRIDAY

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

5-10 Banded Strict Pull-Ups

5 Box Jumps 24/20

PERFORMANCE

1 Legless Rope Climb

5-10 Strict Pull-Ups

5 High Box Jumps 32/24

Partner A. 1 Rope Climb

Partner B. 1 Rope Climb

Partner A. 5-10 Strict Pull-ups

Partner B. 5-10 Strict Pull-ups

Etc… (Only one partner working at a time)

CONDITIONING

FITNESS

EMOM 15

Min 1. 7 Burpee Box Jumps

Min 2. 9 Double DB Hang Snatch

Min 3. 11 Plate Situps

Min 4. 13/9 Cal Airbike

Min 5. REST

PERFORMANCE

EMOM 15

Min 1. 10 Burpee Box Jumps

Min 2. 12 Double DB Hang Snatch

Min 3. 14 GHD Situps

Min 4. 16/12 Cal Airbike

Min 5. REST

DB’s. 22.5/15