STRETCHING/ WARM UP

• 2X30s SAMSON STRETCH/SIDE + 12 HOLLOW BODY ROCKS + 15 BANDED LAT PULL DOWNS

GYMNASTICS SKILL WORK

• KIPPING TOES TO BAR/KNEES TO ELBOWS PROGRESSIONS

• 5X4-8 KIPPING TOES TO BAR/ KNEES TO ELBOWS (REST 2 MINS)

CONDITIONING

FOR TIME

• 400M RUN

• 50 ALT. DB SNATCH 50/35 LBS

• 400M RUN

• 50 SINGLE ARM DB OVERHEAD WALKING LUNGES 50/35 LBS

• 400M RUN