Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
10 x Scap Push-ups
10 x Air Squats
10 x Banded Pull Aparts
20 x Hollow Rocks
III. Dynamics & Mobility
Impact/Focus: Gymnastics Strength & Conditioning
6 Rounds, on the :90, athletes will work through the following:
5-7 x Strict Pull-ups
+
5-7 x Strict Ring Dips
Post scores to comments.
“Numloc “
Complete 5 Rounds for time/Max Reps of
Run 200m
Max Reps x Wallball (20/14lbs)
Max Reps x Toes-to-Bar
Notes: 12:00 Time Cap. Score total reps completed per movement with high set noted if possible.
Post scores to comments.
