A) Gymnastic Skill Work (Week 1)

Every 90 seconds x 3 sets

Station 1 –

• Level III: 30-50 ft handstand walk
• Level II: 20 HS nose and toes to wall shoulder touches
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: 5-10 butterfly kipping pull-ups
• Level ll: 5-10 kipping pull-ups
• Level I: 10 connected kips + 8 ring rows

Station 3 –  

• All levels: 45 sec double unders or DU practice

 

*Goal is to try and connect reps as smoothly and efficiently as possible.

 

B) Every 8 min x 3 sets:

– 800m run

– 30 KB swings (70/44)

 

C) 3 sets for quality::

– 10 rear foot elevated split squats / side

– 10 push-ups @ 3030 tempo