Gymnastics Skills Warm-Up
Every minute, on the minute, for 9 minutes (3 sets) of:
Minute 1: Toe Slide Press Handstand x 5 reps
Minute 2: Box Bridged Handstand Push-Up x 10 reps
Minute 3: Ring Dip Scaled x 15 reps
Followed by. . .
Three sets of:
Push-Up to 8″ Deficit x 10 reps
Rest 30 seconds
Reverse Dips on Box x 20 reps
Rest 30 seconds
Headstand on Wall x 30 seconds
Rest 60 seconds
A.
Three sets of:
Bench Press x 10 reps @ 92-93% of last weeks 10-RM
Rest 2 minutes
B.
For time:
10 Burpee Box Overs (30″/24″)
10 Thrusters (185/135 lbs)
10 Ring Muscle-Ups
Rest until the running clock reaches 10:00, and then…
C.
Two rounds for time of:
15/10 Calories of Assault Bike
15 Shoulder to Overhead (185/135 lbs)
15 Toes to Bar
Rest until the running clock reaches 20:00, and then…
D.
Three rounds for time of:
20/15 Calories of Assault Bike
20 Wall Ball Shots (30/20 lbs to a 10′ Target)
20 Pull-Ups
E.
Three sets of:
Bar Skull Crushers x 10-12 reps @ 20X1
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds
Dumbbell Floor Press x 12 reps @ 2111
Rest 90 seconds