CFT 11292019
Warm-up- Athlete Specific (PT, mobility, etc)
Then
3 rounds
10 cal ski
10 scap pullups
5 push ups
Followed by
3 rounds
50 Double unders (unbroken- or choose a number you can hit UB)
:30 Second nose to wall HS hold
Strength:
2-2-2-2-2 Weighted strict pull up
5-5-5-5-5 Weighted ring dip
Gymnastics:
2 rounds:
10 Handstand push ups negatives
Rest 20 seconds
1 min Table top hold
Rest 20 seconds
10 parallette shoot throughs
Rest 20 seconds
5 ring muscle ups
Rest 2 min
Conditioning:
Max bike cals in 30 min
Don't forget to mobilize after (lacrosse ball traps, lats, triceps, upper back) and hit up the sauna if you can!