Gymnastics Skills Warm-Up
Every minute, on the minute, for 9 minutes:
Minute 1: Nose-To-Wall Handstand Hold x 30 seconds
Minute 2: Kick to Handstand on Wall (with hands turned out) x 10 reps
*Once your feet are together on the wall step back down and land in your starting position to complete one rep.
Minute 3: Wall-Facing Handstand Marching x 30 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Odd Minutes: Back-To-Wall Split Handstand Hold x 30 seconds
Even Minutes: Wall-Facing Split Handstand Hold
x 30 seconds
A.
Take 15 minutes to build to a 10-RM Bench Press
Followed by…
Two sets of:
Bench Press x 10 reps @ 90% of today’s 10-RM
Rest 2 minutes
B.
Five rounds for time of:
9 Bar-Facing Burpees
7 Hang Squat Cleans (155/105 lbs)
5 Box Jumps (40″/30″)
(no bounding – jump to the top, fully extend your hips, and then place your hands onto the top of the box before your feet hit the ground)
C.
Four sets of:
Dumbbell Floor Press x 10 reps @ 2111
Rest 30 seconds
French Press x 15 reps @ 2011
Rest 30 seconds
Dumbbell Lateral Raises x 15 reps @ 2011
Rest 2-3 minutes