GENERAL WARM-UP
AMRAP x 6-8 MINUTES
10 Alt. Lunges*
10 Alt. Plank Shoulder Taps
5 Perfect Push-Ups
150m Jog
*At 3:00, change to Alt. Jumping Lunges
Into…
SPECIFIC WARM-UP
2-3 ROUNDS
:10 Bottom of Ring Hold
15 Banded Tricep Extensions
:10 Top of Ring Hold
5-7 Strict Ring Dips
or...
5-7 Box Dips
(No Measure)
Week 7 of 9 Gymnastics Cycle
AMRAP x 6 MINUTES
150m Run
12 DBL DB Front Rack Alt. Lunges (50/35)(35/20)
9 Ring Dips
-Rest 1:30 b/t Sets-
*Reset at beginning of AMRAP.
(Score is Lowest Rounds + Reps)
KG DB: (22.5/15)
MIN 1 - :45 Barbell or Lacrosse Ball Tricep Smash
MIN 2 - :45 Alt. 90-90 Hip Rotations