STRETCHING/ WARM UP

• 2X30s CHILDS POSE + 20 ALT. V-UPS + 30s SAMSON STRETCH/SIDE

GYMNASTICS STRENGTH

• A) 4X8-10 STRICT PULL UPS (REST 1 MIN)

• B) 4X10 STICT CANDLESTICK LEG RAISES W/ 3s NEGATIVE (REST 1 MIN)

CONDITIONING

FOR TIME

• RUN
  600-400-200 METERS

• CLEAN & JERK 115/75 LBS
  20-15-10 REPS