TUESDAY

MOBILITY AND MAINTENANCE 

• Lacrosse Ball Shoulders/Chest 

• Dynamic Piece for Gymnastics to follow 

GYMNASTIC SKILLS/STRENGTH 

Every 2 mins for 5 Rounds (10 mins) 

Option 2: 

3 Pull-ups 

3 Toes 2 Bar 

3 Pull-ups 

Option 1: 

4 Pull-ups

3 Toes 2 Bar

2 Chest to Bar Pull-up

1 Bar Muscle-up

CONDITIONING 

8 Rounds - 20 Seconds On, 10 Seconds Off:

FITNESS 

Tempest Bike 

Burpees 

Push Press 30/20 

DB Snatch 15/10 

PERFORMANCE

Tempest bike 

Burpees 

Push Press 40/30

DB Snatch 22.5/15 

(Complete all 8 rounds on Tempest Bike before moving on, and so on)

MIDLINE

2 Rounds 

20m Disc Drag 

15 V-Snaps 

10 Side Plank Rotations (R) 

10 Side Plank Rotations (L) 

Rest 1 min