Strength & Conditioning
Gymnastics Warm Up
8 minutes, alternating:
Strict Chin Ups
Wall Walks

Strength
5X4 Tempo High Bar Back Squat @ 75% – rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning
3 x 400m Runs
Rest 1 minute between efforts. Aim to have the last one the fastest.


CrossFit
Gymnastics Warm Up
8 minutes, alternating:
Bar Muscle Ups/Chest to Bar Pull Ups
Strict Handstand Push Ups

Strength
5X4 Tempo High Bar Back Squat @ 75% – rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning
3 x 400m Runs
Rest 1 minute between efforts. Aim to have the last one the fastest.

Get Strong First: Your Goals Depend on It – Jen Keck