CFT 12062019
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