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Tuesday 5 December

Warm UP

Burgener Warm Up

10 Michael phelps

10 Scapula push ups

10 Air Squats 2 second pause in the bottom

Lunge length of rig with hip rotation in the bottom of the lunge

Frankenstein walk length of rig

H.S. Hold against the wall :45 x 3 rounds

2 mins double under practice

1. Gymnastics Conditioning
15 Strict HSPU (Kipping/Box)
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
9 Strict HSPU
rest :15
6 Strict HSPU

 

2. Conditioning
For Time:
80 Double Unders, 240 singles
80 Air Squats
800 Meter Run
400 Meter Sandbag Run (50/35)
40 Kettlebell Swings (70/53)(53/35)
40/30 Calorie Schwinn (30/20 Calorie Assault Bike)(60/50 cal Row)

 

Cool Down

Hip mobility with bands



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