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. “Drop the Hammer”
10 Double Kettlebell Swing 35/25# per hand
15s Burpee Pullups or Burpees
10 Double Kettlebell Swing
60 seconds Row for Meters **300/250m is Goal**
Rest 2 minutes x 3 sets
-rest 3-4 minutes –
1 Dumbbell Complex 50/35# per hand
90 seconds Assault Bike for Cals **30/20 is Goal**
Rest 2 minutes x 3 sets
**Dumbbell Complex =
4 Dumbbell Burpees
4 Hang Power Cleans
4 Front Squats**
C. Decompression x 1-2/side