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