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

WORKOUT OF THE DAY