GENERAL PHYSICAL PREPARATION
WARM UP
0-12 minutes
WARM UP
0-12 minutes
8 Minute AMRAP12 Shoulder Taps or Plank Shoulder Taps
9 Ball Slams (30/20)
6 Burpees
9 Ball Slams (30/20)
6 Burpees
GYMNASTICS STRENGTH DEVELOPMENT
10-25 minutes
* Treat this like an alternating EMOM
10-25 minutes
* Treat this like an alternating EMOM
Weighted Pull-ups (5-5-5-5-5)
Weighted DIps (5-5-5-5-5)
Weighted DIps (5-5-5-5-5)
METABOLIC CONDITIONING
25-40 minutes15-12-9
Hang Power Clean @70 155/105
Handstand Push-up
* 10 minute cap
25-40 minutes15-12-9
Hang Power Clean @70 155/105
Handstand Push-up
* 10 minute cap
ACCESSORY
40-50 minutes
40-50 minutes
100 Kettlebell Swings (53/35)
* Focus on using the hips. Dynmaic and explosive hip hinging.
* Focus on using the hips. Dynmaic and explosive hip hinging.