Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Banded Shoulders/Lats
Group…
15 Dislocates
10 Push ups
Bear Crawl Down
5 Burpees
Crab Walks Back
10 Scorpions opening up the shoulders
Review the skill stations and discuss skill focused work….
Strength and Skill:
Take 12 minutes to rotate through practicing three gymnastics movements:
Movement 1 – Ring Muscle-Up/Pull-up Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions
Fitness:
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of L-Seated Dumbbell Presses
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Stationary Dips
Rest 30 seconds
Performance:
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
Mobility:
Roll Posterior
Mash Quads
LAX to Shoulders/Plantar Fascia
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