Friday 26th April, 2019

Gymnastics Conditioning:

Warm Up:

3 rounds:
0.5 Mile A/B 
8 hollow body scap pull-up
10 tempo (3030) push-ups
10 toes to kettlebell
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Rig Shapes:

20 minute row:
every minute on the minute, alternate between:
1) 25% of M.E. set of CTB from week 1
2) 25% of M.E. set of TTB from week 1
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Gymnastics Conditioning:

12-9-6
Strict HSPU
Strict ring dips
Push ups
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Core:

4 rounds for quality:

6-8 Strict toes to bar, controlled lower with feet staying in front of the plane of the rig throughout.
5/5 GHD torture twist, hold for a 3 count at end range.
https://www.youtube.com/watch?v=rB5eTPRNRWw
20 compression pulses. (5/5 single leg, 10 double) https://www.youtube.com/watch?v=lByETEVlkOQ
8/8 HEAVY single arm Russian KB swing.

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