STRETCHING/ WARM UP

• 2X30s SINGLE ARM CHILDS POSE/SIDE + 8 BLACKBURNS + 30s SAMONSON STRETCH/SIDE

GYMNASTICS SKILL/ ACCESSORY WORK

• 4X3-5 KIPPING TOES TO BAR (REST 90s)

• 5X16 WEIGHTED ALT. DEADBUGS (REST 90s)

CONDITIONING

12 MIN CLOCK

• WALL BALLS 20/14 LBS
  10-12-14-16…ETC.. REPS

• DB RENAGADE ROWS 20-15 LBS
  4-6-8-10…ETC.. REPS

• MEDBALL ABMAT SIT UPS 20/14 LBS
  5-6-7-8…ETC.. REPS