April 3, 2025 – Performance

General Warm-up
One-Two sets of:
Banded Lat Stretch x 45 seconds per side
Banded Hip Flexor Stretch x 45 seconds per side

Hip & Shoulder Activations
Two sets of:
Copenhagen Adductor Exercise x 8-10 reps per side
Rest 30 seconds between leg; Rest 60 seconds
10 Second Isometric Side Lying Banded Clam Shells + 5 reps + 10 Seconds Iso Hold
Supinated Grip Band Pull-Aparts x 10 reps

A.

Gymnastics Practice
2 rounds (Every 2:00)
Station 1 – Working on Kip Swings, Kip Swing + Pull-Up, Kip Swing + Chest-to-Bar, Kipping Pull-Ups (stringing them together), Kipping Chest-to-Bar (stringing them together)
Station 2 – Toes To Ring Practice (90 seconds of work)
Station 3 – L-Sit (trying to accumulate 60 seconds total)

B.

Full Effort
Complete as many rounds and reps as possible in 4 minutes:
5 Ring Dips
10 Dynamic Pull-Ups
15 Kettlebell Swings (24/16 kg)

Rest 60 seconds between sets and repeated for a total of THREE sets. Pick up where you left off.

Full Victory
Complete as many rounds and reps as possible in 4 minutes:
5 Stationary Dips
8 Strict Pull-Ups
15 Kettlebell Swings (20/12 kg)

Rest 60 seconds between sets and repeated for a total of THREE sets. Pick up where you left off.

Goal: Be as consistent across all THREE sets; avoid a big drop off.