Warm-up:
Individual…
Row or Bike 2 minutes
Crossover Symmetry
15 Hollow Rocks
Group…
Bear Crawl Down
Samson Lunges Back
15 Dislocates
10 Good Mornings
5 Hollow to Arch rollovers
10 Yoga Push ups
Review the Kip movement as a group
Strength and Skill:
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
Fitness:
Every 2 minutes, for 18 minutes (3 sets of each) for max reps:
Station 1 – 90 Seconds of Assault Bike (for calories)
Station 2 – 60 Seconds of Strict Pull-Ups
Station 3 – 60 Seconds of Dumbbell Push Press
Performance:
Three rounds for time of:
800 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups
18 minute cap.
Cash Out:
Max set of Double Unders
Mobility:
LAX to Plantar Fascia
Roll Postererior
LAX to Shoulders/Pecs/Traps
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