GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
8 Minutes
KB Overhead Walking Lunge (length of gym) (alternate arms each round)
20 KB Single Arm High Pulls
10 V Ups
GYMNASTICS STRENGTH DEVELOPMENT
10-25 minutes
Weighted Pull-ups (5-5-5-5-5-5)
Weighted DIps (5-5-5-5-5-5)
METABOLIC CONDITIONING
25-50 minutes
Metcon (Time)
5 Rounds
15 Squat Snatch @50 (75/55)
12 Burpee Over Bar
* 15 minute cap