Hip Flexor, Calves, Forarm
Skill & Strength: (Gymnastics)
Dips (Ring or stationary)
3-4 x 7-12 reps (unborken or weighted)
Toes-2-Bar
3-4 x Max reps
Pistols
4-5 x 5-7 reps
Conditioning:
4 Rounds
10 Pullups
15 Burpees-over-Rower
20 Cals Rowing
25 Abmat Situps
Endurance:
Pick a mode:
Swim, Bike, Run, Row
5 sets of:
6:00 ON, 1:30 OFF
Olympic Lifting Technique: (clean and jerk)
5-7 sets:
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
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