Kit 160715

WARM-UP (10)

Assault Bike 1.5 Miles

Weakness Warm-ups
3 Sets of

Glute Bridges w/Barbell, Climbing (33, 53, 65)

* In Between Sets Banded Shuffle Across the Gym and Back

2 Rounds Scap Prep

5 Single Ring Rows w/1" Pause

10 Reverse Flys on Incline w/ 5lb Plate

20 Bear Crawls

1 Rounds Skill Specific

5 Muscle Up Transitions From Floor
5 Toe-Nail Muscle Up Transitions

3 x 2 False Grip Ring Rows + Muscle Up Transition

GYMNASTICS STRENGTH I (20)

Every 2 Minutes For 16 Minutes

Minutes 0-2:  Bottom of Pegboard Hold + Weight Shift

Minutes 2 - 4:  1 Deficit Negative HSPU + 1 Strict HSPU + 1 Neative HSPU

OLY (10)

Every Minute For 8 Minutes

1.1 Squat Snatch Off Blocks, Climbing

CONDITIONING (20)

4 Rounds For Time

9 Deficit Push-Ups 

6 Dips Off Boxes

3 Squat Snatches From Blocks (60)