THURSDAY

GYMNASTICS DEVELOPMENT

AMRAP 9 (1:1 with a Partner)

FITNESS

45 Single Under’s

5-10 Banded Strict Pull-Ups

5-10 Pushups

PERFORMANCE

30 Double Under’s

5-10 Strict Pull-Ups

5-10 Deficit Pushups

Partner A. 30 Double Under’s

Partner B. 30 Double Under’s

Partner A. 5-10 Strict Pull-ups

Partner B. 5-10 Strict Pull-ups

Etc… (Only one partner working at a time)

CONDITIONING

PERFORMANCE

AMRAP 10

3 HSPU

3 Power Clean

3 Bar Facing Burpees

ETC……

Keep adding 1 rep each round for 10 mins.

1 HSPU

1 Power Clean

1 Bar Facing Burpee

2 HSPU

2 Power Clean

2 Bar Facing Burpees

FITNESS

Scale

HSPU to Double DB Push Press

BODY ARMOUR

3 Rounds

12 Plate Sit-Ups 10/5

9 Barbell Pendlay Rows (use same weight as conditioning)