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2xs :20sec ON :10sec OFF
Lateral Skier
Alt. Toe Taps
Plate Jumps
Single Leg Jumps (right & left)
Lateral Jumps
In & Out Jumps
2xs:
10 Sumo Inchworm
10ea Kneeling Shoulder Taps
10 Scap Push Ups
15 Banded Good Mornings
5 Box Jump (to a step down)
50-35-20
Swing (53/35)
Box Jump Over (24/20)
Burpee
Goal: Sub 20 min
35-20-15
Swing (53/35)
Box Jump Over (24/20)
Burpee
Goal: Sub 20 min
Same
35-20-15
Sit-Up
Alt. High Knee
Burpee
Notes: For the alternating high knee do 35 per leg, same for 20 & 15.
GOAT EMOM 10 min
Min 1: Moderate Bike or Row
Min 2: 3-10 Reps of your Gymnastics GOAT
Notes: Options Could be: Handstand Push Up, HS Walk, Wall Walk, Bar or Ring Muscle Up, L-Sit, etc
Banded Hamstring Stretch 1x:
:90sec Per Side
Banded Lying Crossover Stretch 1x:
:90sec Per Side
