Gymnastics Skills Warm-Up
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Freestanding Handstand Marching
x 20 reps
Interval 2 – Nose-To-Wall Handstand + Yoyo Walk
x 2 meters
Interval 3 – Back-To-Wall Handstand Marching x 30 reps
Followed by. . .
Every minute, on the minute, for two minutes (1 set) of:
Interval 1 – Back-To-Wall Donkey Kicks
x 12 reps (hands turned outward)
Interval 2 – Wall Slides
x 15 reps @ 2020
A.
Three sets of:
Bench Press x 10 reps @ 93-95% of your 10-RM (established October 26)
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Squat Cleans (225/155 lbs)
8 Strict Handstand Push-Ups
Rest 4 minutes, and then…
C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Toes to Bar
20 Kettlebell Swings (32/24 kg)
30 Double-Unders
Rest 4 minutes, and then…
D.
Complete as many rounds and reps as possible in 6 minutes of:
6 Dumbbell Box Step-Overs (50/35 lbs to 24″/20″ Box)
100 Meter Run
E.
Three sets of:
Dumbbell Floor Press x 15 reps @ 2111
Rest 60 seconds
Supinated-Grip Barbell Rows x 8-10 reps @ 2111
Rest as needed