Thursday, October 4, 2018

10 min of Joint Prep

Jumping sequence warm up - pogo stick, tuck, straddle, 360

A1. 1st progression of hand balancing sequence (each leg) x 3 sets

A2. Box Jumps x 10 (landing quietly) Keep going up in height and use whatever objects necessary to get the increased height x 3 sets

B. Shoulder taps x AMRAP in 60 sec

rest 60 sec

4 sets

C. Every 4 minutes x 4 sets

strict pulling x 4-6 (2 arm rope chin ups (same as gymnastics program), pull ups, chin ups, ring rows. If doing ring rows, please do 31x3

Strict hspu x 6-8 pre ddhspu or A-Frame

D. 2000 meter row for time