Warm-up:
Individual…
Row or Bike
Crossover Symmetry
10 Scorpions
Group…
200m Jog or 10 Burpees
10 Dislocates
10 Good Mornings
Pigeon Stretch both sides
10 Squats
High Knees Down
Butt Kickers Back
10 Trunk Twists
Discuss Goat work and options….
Skill and Strength:
Take 15 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
Fitness:
Against a two-minute running clock, complete:
10 Dumbbell Ground to Overhead
10 Box Step-Ups
Max Reps of Burpees to a plate
Rest 2 minutes between sets, and complete a total of four sets.
Performance:
Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees to a plate
Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs.
Mobility:
LAX to traps and shoulders
Mash Quads
Roll Posterior
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