GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Pick a gymnastics move and practice
WARM UP
0-10 minutes
3 Rounds
10 Kettlebell Swings
10 Lateral Squats (5 each side)
30 Double Unders (1 minute practice)
METABOLIC CONDITIONING
10-30 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
18 KBS (53/35) (35/26)
18 Goblet Squat (53/35) (35/26)
200m Run
STRENGTH/SKILL
30-55 minutes
* Athletes pick a strength from Monday or Wednesday they did not perform