STRETCHING/ WARM UP

• 2X30s CHILDS POSE + 15 BANDED UPRIGHT ROWS + 4 PLANK WALK OUTS

GYMNASTICS ACCESSORY WORK

• A) 4X12 ALT. ARCHER RING ROWS (REST 1 MIN)

• B) 4X15 DB BENCH PULL OVERS (REST 1 MIN)

CONDITIONING

FOR TIME

• WALL BALLS 20/14 LBS

  30-25-20-15 REPS

• ASSAULT BIKE

  15-12-9-6 CALS