STRENGTH
Barbell Cycling
Squat Clean 11 -9 – 7 – 5 – 3
Gymnastics Focus
L Hang
5 x :20
CONDITIONING
Seven Rounds of Tabata (:20 work/:10 rest)
:20 Box Jumps
:20 Handstand or Plank Hold
:20 Reverse Lunge Steps
:20 Hollow Rocks
At Home Version
Substitute Broad Jumps for Box Jumps. Set a 14 minutes clock and work through the four movements for seven rounds, :20 to work and :10 to rest/rotate to the next movement.
CORE/MOBILITY
1 Min Seated Straddle
1 Min Child’s Pose