A. Warm Up
2 rounds
1 min Spider man lunges
1 min inchworm
1 min kick and twist
A2. Activation
2 rounds
2-3 ice cream makers
10 Pendlay Row (torso parallel to floor)
10 rear delt flies with fraction plates, same body position as pendlay row
B. Gymnastics Conditioning
8 min AMRAP for Quality
10 Banded wide grip Pull up (use as many bands as needed to complete perfect reps, chin must be over bar, band tension should allow for at least sets of 3-5 reps)
10 HSPU strict, kipping or HS Hold for 30 sec or 10 HS shoulder taps
Rest 1 min
8 min AMRAP
10 Kipping T2B
10 Hand release Push Ups (hips off ground)
Rest 1 min
8 min AMRAP
10 hollow into super roll
30 DU’s
C. Cool Down