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6
Feb

Thursday 020713

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:

"Hokey Pokey"

30 Reps For Time:

1 Rep Consists of:

Squat Clean (135/95)

Right Foot Lunge (put your right foot in)

Stand Tall (take your right foot out)

Left Foot Lunge (put your left in)

Stand Tall (take your left foot out)

Thruster

 

Midline:

3 Sets – 20 Weighted Anchored Situps

 

This Week's Mobility

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