WARM UP 3 rounds for quality of:
10 Scap Push-ups
5 Deficit Push-ups
10 Scapular Pull-ups
10 Hanging Knee Raises * increase the deficit push up every round
MOBILITY 2 rounds for quality of:
Pistol Squat Hold, 30 secs
GYMNASTIC SKILLS: Every 2 mins for 10 mins do:
5 Strict Toes-to-bars
5 Kipping Toes-to-bars
10 Alternating Pistols
GYMNASTIC CONDITIONING:
6x 40s work / 20s rest for total reps of each interval: - Tabata Row (calories)
- Tabata Chest-to-bar Pull-up
- Tabata Tuck L-Sit Hold (1sec=1rep)
* each movement 6x40/20
2min rest between intervals
The Tabata interval is 20 secs of work followed by 40 secs of rest for 6 intervals. Tabata score is the total reps performed in all of the intervals.
COOL DOWN For quality:
Banded Shoulder Stretch, 2 mins
Couch Stretch, 2 mins
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