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
_________________________
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
___________________________________________
Gymnastics Conditioning:
12-9-6
Strict HSPU
Strict ring dips
Push ups
________________________
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.