Posted on Apr 28, 2014

Gymnastics Strength

A. Hollow rock or hold x60 seconds

Rest 60 seconds

x5

 

B. FLR+ single leg lift+abduction x30 seconds each side

Rest 60 seconds

 

x3

Top-Planche-on-Pedestals1

Met-con (Anaerobic Lactic)

 

A. For time

15-12-9

DB Push Press (30/20kg)

Sandbag sprint 60m

Burpee box jump (20″)

Sandbag sprint 60m

 

Flexibility/Cool down

A1. Arm circles backwards x15

A2. Bridge up x 1.1.1 – hold for 10 count at top and between reps.

x3

amelia back bend

Post scores to beyond the whiteboard. 

 

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