STRETCHING/ WARM UP

• 2X30s BENCH CHILDS POSE + 10 SCAPULAR PUSH UPS + 10 HOLLOW BODY ROCKS

• KIPPING WARM UP

SKILL WORK/ GYMNASTICS STRENGTH

• 10 MINS TO DO 5X5 UNBROKEN KIPPING PULL UPS

• 4X10 BENCH PULL OVERS (REST 90s)

CONDITIONING

10 MIN CLOCK

• 40M SHUTTLE RUN (20M DOWN & BACK)
  3x-4x-5x-6x-7x-8x…ETC..DISTANCE

• SINGLE ARM DB THRUSTERS 40/30 LBS
  6-8-10-12-14-16-18…ETC..REPS