STRENGTH

Barbell Cycling

Power Snatch 11-9-7-5-3

Gymnastics Focus

3 x 10 Hollow Rocks

3 x 10 Arch Raises

3 x 10 Arch to Hollow Kips (arch to hollow = 1)

CONDITIONING

21-15-9

Overhead Squat (95/65)

50 Ft Handstand Walk

Below versions follow the same Rep scheme 21-15-9

Scaled Version: (65/45) and 100Ft Bear Crawl or 1 Box Handstand Walk (clockwise/counterclockwise = 1)

Foundations Version: Walking Lunge (R/L = 1) and Plank Shoulder Touches (R/L = 1)

At Home Version: Skater Jumps (R/L =1) and Push Ups

CORE/MOBILITY:

1 Min Upward Dog

1 Min Twisted Cross

WORKOUT OF THE DAY