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 bar10-15 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