July 4, 2019 – Gymnastics

Warm Up/ Mobility movement prep

3rounds…
Tabletop – 30seconds
Lat Stretch – 30seconds (ea way)
Pigeon – 30seconds (ea way)
Bar hang (overhand grip) – 30seconds

A.

Every 1 minute for 6 minutes (3 rounds):
Minute 1
8-12 Strict Pull-Ups
Minute 2
8-12 Banded Push-Ups

*Pull-Up- Base – Strict Banded pull-ups**
**If you need to use a thick band, sub – Jumping w/ 3count lower (5reps)

*Banded Push-Up
– Base – Assisted
– Adv – Resistance

B.

Every 2 minute for 10 minutes (5 rounds):
7-10 Supinated Ring Rows
5-7 Ring Push-Ups

*Base
– Ring Row Pull-up (feet on ground)
– Depth Push ups/ HR Push-Ups

C.

As Many Rounds and Reps as possible in 9 minutes:
3 Strict Muscle-Ups
5 Strict Handstand Push-Ups
20 Shoot Throughs
30 Double-Unders

Base –
-3 – 5 Ring Dips
-5 – 7 St HS Pike Push-ups
30 Doubs/ 45 Singles

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