MOBILITY AND MAINTENANCE
M1. Warmup up Single Skips
SP. 1 Round
10 Banded Good Morning’s (Green/Purple)
5 Yoga Pushups
10 Banded Pull-Aparts (Red)
10 Banded Pendlay Rows (Red)
1 min Bar Hang
GYMNASTIC STRENGTH
Every 2 mins x 5 (10 mins)
20 Double Under’s
Max Set Of Strict Pull-ups
must be more than 5 reps, use band if needed
CONDITIONING
PERFORMANCE and FITNESS
Min On Min Off. (2 Rounds)
S1. Box Jump Overs
S2. GHD Sit-Ups or Plate Situps
S3. KB Swings 24/20
S4. Ski Erg
S5. Sled Pull
S6. Airbike
1 min of work 1 min of rest, move from station to station until completed 2 full rounds
