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