CFT 12062019

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Some #rolosquad just out here living! #highlights

A post shared by RoloAthletics (@roloathletics) on Dec 3, 2019 at 10:25am PST

Warm-Up- 5 min on each cal machine

Then Athlete specific

Practice:
Tabata Nose to Wall HS holds

Warm-up pull ups:
2 rounds
5 strict pull ups

Strength:
5 x 2 @35 Weighted strict pull up

Warm-up ring dips:
2 rounds
4 ring dips

5 x 5 @15 Weighted ring dip

Warm-up for gymnastics:
7 min row

then 
3 rounds
10 swings
10 transitions- banded, feet, box

Gymnastics:
3 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

10 min bike cool down

then 2 min lat, tricep, pec, upper back
foam roll quads, calves
kettlebell hip flexors