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13.4.2022 Gymnastics

GYMNASTICS



MOBILITY & WARM UP


500m machine


10/10 Arm Circles


10 Spiderman 


10 air Squats


10/10 Leg Swings 



SKILLS

5 scap pull-ups


5 ring row


5 kip swings


3 kipping pull-ups / jumping


3 chest-to-bar pull-ups / banded

3 toes to bar / lying on ground toes to bar
10-15 sec Plank Holds


AMRAP 6:


5 Toes-to-bar/Hanging Knee Raises


5 Ring Dips/Bench Dips


7 Wall Ball


10 Glute Bridges

CONDITIONING 
“EVOLUTION

“
AMRAP 5:


21 Burpees


21 Box Jump Over


21 Pull Up / jumping pull up


REST 2mins


AMRAP 5:


15 Burpees


15 Box Jump Over


15 Chest To Bar / banded


REST 2mins


AMRAP 5:


9 Burpees


9 Box Jump Over


9 Toes to bar / knee raises /lying on ground toes to bar

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