March 22 2016

Fitness:

Absolute Strength/ Conditioning
A1. Shoulder Press AMRAP UB @ 21×1- no more than 12 reps rest as needed
A2. Ring Row 12 reps @ 21×1 rest as needed
B.(Males) Incline DB BP 4 x 5-7 @ 31×1 rest 2 min
B(Females) 20 rep max DB BP- as many sets as needed(try to improve from last week)
+
5 rounds for time
6 PC 135/95
8 PU or ring row
12 WB

Competition:

Gymnastics Skill Work/Conditioning
A.
30 Hollow Rocks
30 Arch Rocks
30 Kip Swings with abmat b/n legs
rest as needed
+
4 sets @ 80%
1k row
200m run
30 DU
10 T2b
rest 2min