STRETCHING/ WARM UP

• 2X30s PUPPY DOG + 15 BANDED LAT PULL DOWNS + 30s TWISTED CROSS/SIDE

GYMNASTICS STRENGTH

• A) 4X20-30s HOLLOW BODY HOLD (WEIGHTED OPTIONAL, REST 1 MIN)

• B) 4X7 STRICT CHIN UPS (BANDED OK, REST 1 MIN)

CONDITIONING

4 RFT

• 16 ALT. DB SNATCH 50/35 LBS

• 150M RUN

• 16 DB GOBLET SQUATS 50/35 LBS

• 150M RUN