STRETCHING/ WARM UP

• 2X30s STRADDLE RAINBOW STRETCH/SIDE + 5 DOWN DOG TO COBRA + 30s SAMSON STRETCH/SIDE

GYMNASTICS STRENGTH

• A) 4X10 INVERTED ROWS (REST 1 MIN)

• B) 4X12 BANDED ALT. V-UPS (REST 1 MIN)

CONDITIONING

FOR TIME (RX+ ADD 18 & 3 CALS AB/ 5 & 30 REPS ON DL)

• ASSAULT BIKE
  15-12-9-6 CALS

• 40 DOUBLE UNDERS

• DUAL DB DEADLIFTS 50/35 LBS
  10-15-20-25 REPS