Friday, 10 January 2014

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Tuck L-Sit on Rings x 10 seconds (use a spotter; beginners work on support position)
2) Back Extensions x 10 (not weighted; hip trapped on top of GHD pad)

BEGINNER GYMNASTICS
Strict Pull Ups:  3 x Max Effort – use a spotter.

INTERMEDIATE GYMNASTICS
10 minutes to build to heaviest possible 3-rep Weighted Pull Up.

CONDITIONING
5-10-15-10-5 for time:
Thrusters, 95/65#