GYMNASTY WARM UP:
4-6 sets of
5 "Gentle" Wall Kick ups
Each set try to increase your hand distance from the wall
5 Supermans into 5 hollow rocks
5 Strict Toes to Rings
Notes: The wall kick ups goal should be silent feet. Control your body in space and know if your feet are in front or behind your base of support/center of gravity. A smooth kick up will encourage a better handstand walk. Do not undo the body tension in the transition from the Supermans-hollow rocks.
UNILATERAL WORK:
Superset the following movements
Front Rack Barbell Step ups ( Hip should be slightly lower than knee)
4 x 8-12 each side
Notes: If 20" is too high, stack some plates to get appropriate height.
Single arm Bottoms Up KB Press
4 x 8-12 each side
https://www.youtube.com/watch?v=HPFnzXAlvrI
CONDITIONING:
For time:
10, 9, 8, etc...
Front Squat 205/145 (from the floor)
Ring Dips
Deadlift 300/210
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