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
GET HEAVY:
10 Mins to find 3 RM Weighted Pull Up.
SUPPLEMENTAL STRENGTH:
Complete the following circuit:
4-5 sets of:
8-10 Single leg Barbell Deadlift (each side)
6-8 weighted ring rows (pick 1 weight)
8-10 Med ball GHD situps 10#
rest as needed, no need to fly through this. ~:30-:45 between movements. 1:00 between sets.
CONDITIONING:
5 Rounds against a 2:00/2:15 clock
400 meter run
Burpee Box Jump 24/20
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