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TUESDAY 170718

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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