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17
Dec

Tuesday 121812

Warm-Up: albany fitness

Gymnastics Warm-Up – Day 1

10 Minute AMRAP for Quality:

Level 1:

10 Ring Pushups

10 Sec Tripod

3 Handstand kick up attempts

10 Sumo Deadlift w/ Kettlebell

10 Superman Raises

Level 2:

5 Handstand Pushup (With or without Wall assistance)

10 Sec Frog stand or Tuck Planche

10 Pistols (Alterating Legs)

10 Hollow Rocks

10 Superman Rocks

 

Strength:

Back Squat – 3 x 10

 

Conditioning:

ME Strict HSPU + ME Kipping HSPU

*Rest 30 seconds.

3 rounds for time of:

40 Double-Unders
20 Pullups

*Rest 30 seconds.

ME Strict HSPU + ME Kipping HSPU

*Rest 30 seconds.

3 rounds for time of:

40 Double-Unders
20 Kettlebell Swing (70/53

*Rest 30 seconds.

ME Strict HSPU + ME Kipping HSPU

 

This Week's Mobility

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