MOBILITY/SPECIFIC PREP
Lacrosse Ball Shoulders (1 min per shoulder)
10 Yoga Pushups
20 Banded Pull Aparts (red)
1 min HS Hold
GYMNASTICS CAPACITY
PERFORMANCE
EMOM 5
5-10 Kipping Handstand Pushups
Rest 2:00 straight into
3:00 Max Distance HS Walks
FITNESS
EMOM 5
5-10 Box Assisted Handstand Pushups
Rest 2:00 straight into
3:00 Max Distance Partner Assisted HS Walks or HS Practice
CONDITIONING
PERFORMANCE
AMRAP 15
200m Run
9 Pull-Ups
9 Hang Power Snatch 35/25
9 HR Pushups
MIDLINE
3 Rounds
10 KB Turkish Sit-Ups (5 per arm)
20 KB Taps
