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8
Jan

Tuesday 010813

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 – 4 x 4

 

Conditioning:

4 Rounds for Total Working Time of:

8 Hang Squat Clean Thrusters (135/95)

12 Burpee Over-the-Box Jumps (24/20)

16 Kettlebell Swings (24/16kg)

* Rest 1:1 ratio.

Link of the Day

This Week's Mobility

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