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23
Jan

Thursday 012413

Warm-Up: albany fitness

Gymnastics Warm-Up – Day 2

10 minute AMRAP for quality:

Level 1:

10 Kips Swings

10 Strict Pull-Ups (w/band) or Ring Rows

10 Sec Tuck Hang/ Tuck Ring Support

10 Kettlebell Swings

10 Hollow Raises

Level 2:

5 Muscle-Up Row (w/turnout)

5 Butterfly Pullups

3 Weighted Strict Pullups

2 Skin the Cat

10 sec L-sits (Hang/Ring/Paralette)

3 Reverse Grip Leg Lift Handstand w/ wall

 

Conditioning:

10 Rounds:

15 Deadlifts (135/95)

15 Pushups

 

Midline:

6 Sets:

5 Ab-rollouts (Close, Medium, Wide grip)

 

Link of the Day

This Week's Mobility

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