Warm-up:
Individual…
Skip rope 2 minutes
Accumulate 30 KBS
10 KB Good Mornings
Group….
200m Jog
10 PVC Trunk Twists
10 Good Mornings
10 Matrix Turns
Ostrich stretch down
High Knees back
10 Hollow Rocks
10 Supermans
Strength and Skill:
Gymnastics Skills Practice for 10 minutes – Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency.
Fitness:
Five rounds for max reps of:
60 seconds of Burpees
60 seconds of Stationary Dips @ 1111 tempo
60 seconds Alternating Reverse Lunges with KB/DB Farmer’s Carry
Rest 60 seconds
Performance:
Five rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds Ring Dips @ 1111 tempo
(finish each rep with pinky to your side and thumb turned out away from your body)
60 seconds Box or Bench Jump Overs
(think of these as max effort jumps each time, clearing the whole box or bench – not landing on top – your goal is not just to clear the object, but clear it with as much height as possible)
Rest 60 seconds
Mobility:
LAX to pecs/Shoulders
LAX to Plantar Fascia
Roll Posterior
Banded Lat Stretch
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