GYMNASTICS

WARM UP

AMRAP 8:

8 Alt Toe Touch in Plank

8 Alt Knees-to-Elbow in Plank

8 Scap Retraction in Plank

20m Side Shuffle / Direction

8 Kip Swings

100m

SKILLS

Handstand Push Ups

3 Set:

:15 Hand Stand Hold

5 Strict Hand Stand Push Ups

5 Kipping Hand Stand Push Up

Rest 1′

CONDITIONING“TRIPLE MIX”

5 sets for time:

A – 250m Row

B – 8-12 Hand Release Burpees

C- 10-15 Box Jump

Rotate the order of every set:

Set 1 – ABC

Set 2 – CBA

Set 3 – BAC

Set 4 – CAB

Set 5 – BCA