Gymnastics Skills Warm-Up
If you are not familiar with the False Grip for rings, please watch this video.
If you are not familiar with the Cast Swing, please watch this video.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Up with False Grip x 5 reps
Interval 2 – Pop Swing
x 4 reps
Followed by. . .
Every 20 seconds, for 60 seconds (3 sets) of complex:
Shove Pop Swing x 2 reps
Followed by. . .
Every 20 seconds, for 60 seconds (3 sets) of:
Mounting Ring Muscle-Up x 1 rep
A.
Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%
B.
Three sets for max reps of:
60 seconds of Assault Bike (for calories)
Rest 15 seconds
30 seconds of Power Snatches (95/65 lbs)
Rest 15 seconds
30 seconds of Chest-to-Bar Pull-Ups
Rest 90 seconds
C.
Three sets of:
Supine Ring Row x 8-12 reps @ 2111
(get as horizontal as possible and stick strictly to the tempo)
Rest as needed
2-Minute Banded March with 30/20 lb Med Ball Bear Hug
Rest as needed