WARMUP (20):
3 Minutes Bike
2 x 15 Hollow Pull-Throughs
2 Supersets
10 Hollow Banded Pull-Downs
2 x 15 Hollow Pull-Throughs
2 Supersets
10 Hollow Banded Pull-Downs
10 Hollow Banded Ys
3 Minute Tucked Pull-Back Tabata
3 Minute Tucked Pull-Back Tabata
20on/10off
*Bar Height Just Above Seated
GYMNASTICS (30)
Every Minute For Ten Minutes
Kick to Handstand +
Lower to Handstand +
Fall -Press +
10 Alternating Shoulder Taps
Rest 5 Minutes
Every Minute For Ten Minutes
2 Chest to Bar Pull-Ups +
2 Ring Dips
CONDITIONING (20)
4 Rounds
Row 200m
10 Glute-Ham Raises
30 DUs
20m Backwards Sled Drag
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