GYMnastics Conditioning
Warm Up
3 Sets
2 min Bike/Row/ Ski
10m Bear Crawls
10 Dead Bugs
2 Sets
10 Scap Pull Ups
10 Scap Push Ups
10 Foam Roller Wall Slide
Strength
N/A
Workout
RX+
10 min AMRAP
80 DU
4 Wall Walks
Rest 3 min
10 min AMRAP
16 Wall Balls 20/14 Lb
16/12 Cal Row/Ski
8 C2B Pull Ups
RX
10 min AMRAP
60 DU
3 Wall Walks
Rest 3 min
10 min AMRAP
12 Wall Balls 20/14 Lb
12/9 Cal Row/Ski
6 Pull Ups
SC
10 min AMRAP
40 DU or 80 Single Skips
2 Wall Walks
Rest 3 min
10 min AMRAP
12 Wall Balls 14/10 Lb
12/9 Cal Row/Ski
6 Banded Pull Ups
FIT
10 min AMRAP
80 Single Skips
2 Wall Walks or 4 Walk out from box or plank
Rest 3 min
10 min AMRAP
12 Wall Balls 14/10 Lb
12/9 Cal Row/Ski
6 Ring Row
Extras
Gymnastics
3 Sets
15 Hollow Body Lat Pull Down
20 Sec Hanging V-Up Hold
(https://youtu.be/pZWZkKu_Zq8)
Rest 60 Sec
Core
3 Sets
Half Kneeling Pallof Banded Press
3 x 8/8 (3 Sec Hold)
(https://youtu.be/DWwI61I1KAM)
Accessory Work
3 Sets
12 DB Standing Lat Raises
12 Banded Face Pulls
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