CFT 01132020


Gymnastics Warm-up:
2 rounds:
Ski x 15 cals
Hollow x :20
Arch x :20

2 rounds:
Kip swings x 5 (get a big arch!)
Jump into " Bar Muscle up" (this is the swing practice) x 3

3 rounds:
Banded strict bar muscle up x 2
*Use band and false grip

4 rounds:
Straight arm pull downs x 10
Banded strict chest to bars x 10
Tricep roll backs x 10
Rest 2 min betwen rounds

Straight arm pull downs on pulley system and with rope

EMOM x 20
20 double unders
1 Power Clean and Push jerk
*Increase throughout
*warm-up clean and jerk before hand

10 rounds:
10 sec Mac assault bike
50ft Broad jump
Rest 3 min

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