Friday
PERFORMANCE/FITNESS
A. Gymnastics Skill Work x 15 minutes
Choose 3 Movements (1 from Each Column) of following Options and cycle through 2-3 sets
Pulling
- Rope Climb
- Legs or Legless
- PegBoard
- Kipping MU, CTB Pullup or Pullup
Pushing
- Handstand Walk
- Handstand Pushup
- Strict or Kipping
- Dip
- Strict or Kipping
Midline
- Hollow Rock /Hold
- Arch Rock /Hold
- L Sit
- Standing Side Bends
B. “Long Haul”
Complete as many rounds and reps as possible in 25 minutes
10 Double Kettlebell Step Over 24/20” 70/55# per hand
20 Sit ups
40/28 Cal Row
C. Decompression x 1-2/side