Menu
GENERAL WARM UP 5-15minutes
Jump Rope 4xs
–:20sec ON
–:10sec OFF
//Any jump rope variation.//
1 Round:
–10ea Lying Leg Swing
–10ea Lying Leg Crossover
–5 Roll Over V Sit
–10 Straight Leg Sit Up
–5ea Spiderman + Rotation
Jump Rope 4xs
–:20sec ON
–:10sec OFF
//Any jump rope variation.//
2 Rounds:
–15 Air Squat
–10 Hand Release Push Up
–10 Ring Row
–10 Alt. Single-Leg Box Step Up
SPECIFIC WARM UP 15-25minutes
General Barbell Warm Up 1x:
–10 Deadlift
–5 Muscle Clean
–5 Push Press
–5 Bradford Press
–10 Back Squats
Gymnastics Specific Warm-Up 1x:
–3 Box Handstand Push Up or Hand Release Push Up
–3-5 Pull-Ups
–5 Box Jumps (step down) or Single Leg Box Step Up
AMRAP 15 min:
15 Deadlift (95/65)
12 Back Squat
9 Push Press
9 Handstand Push Up
12 Pull Up
15 Box Jump (24/20)
Gaol: Just get it done
AMRAP 15 min Scaled Version:
15 Deadlift (65/45)
12 Back Squat
9 Push Press
9 Hand Release Push Up
12 Inverted Row
15 Box Jump (20/14)
Gaol: Just get it done
Accessory:
:60- :45- :30 sec Hold
Wall Sit w/ Plate (45/25)
Dead Hang
-Alternate Exercises
