GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds
10 Alternating Strict DB Press (5 each side)
10 Beat Swings
GYMNASTICS STRENGTH DEVELOPMENT
Strict Handstand Push Ups (5 X 3-5)
* 60 seconds rest
* modify to seated DB press 5 X 8-10 reps each set
* modify to seated DB press 5 X 8-10 reps each set
Ring Pull Ups (5 X 5 )
* 60 seconds rest
* modify to 5 X 8 ring rows with pause at top or strict pull ups
* modify to 5 X 8 ring rows with pause at top or strict pull ups
Hollow Hold (3 X 10-20 seconds)
Ring Supported (3 X 10-20 seconds)
* modify to bar supported
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 KB Hang Power Snatch (53/3526)
Run 800