Monday 06/12/2021

Monday

06/12/2021

Main Workout

A.

Gymnastics Skill Work (MU's)

Ring or Box Full Support x 10-30sec

Russian dips x 8-10

Hollow banded pull downs x 15

Pronated PVC Y-Raises x 15

Kip swing x 10

*Complete 3-4sets

*Rest 1-2min between exercises

*Focus on technical perfection

B.

9:00 Amrap

40 Double Unders

30 Air Squats

20 Burpees (10 Full + 10 Half)

10 KB swings @32/24kg

Optional Additional Workout

A.

Gymnastics Skill Work (HSPU's)

Piked Box Thorasic Opener x 10

Nose to Wall Shoulder taps x 10-20

Bunny Hop x 5

Wall walks x 5/up&down

Free handstand hold attempt for max hold

*Complete 3-4sets

*Rest 30-90sec between exercises

*Focus on technical perfection

B.

Conditioning Workout

For Time

50/35cal Assault Bike

50 DB Cleans @22,5/15kg

50/35cal Ski-erg

Timecap 10min