Monday 20/12/2021
Monday
20/12/2021
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
30 DB Front Squat @22,5/15kg
45 Chest to bar pull ups
Optional Skill Work
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.
Optional Conditioning Workout
2 Rounds for time
30cal Assault bike
20 HSPU
10 Burpee box jump overs