Tuesday 28/12/2021

Tuesday

28/12/2021

Main 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.

For Time

30 DB Thrusters @22,5/15kg

100 Double unders

20 DB Thrusters @22,5/15kg

75 Double unders

10 DB Thrusters @22,5/15kg

50 Double unders

Timecap: 10min

Optional Skill Work

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.

Optional Conditioning Workout

For Time

25 Pull ups

50/35cal Row

25 Burpees OTRower

50/35cal Assault bike

25 Pull ups

Timecap: 10min