March 29 2016

Fitness:

Absolute Strength
A1. Shoulder Press 4 x AMRAP UB @ 21×1- no more than 10 reps rest as needed
A2. Ring Row 4 x 12 reps @ 21×1 rest as needed
B1.(Males) Incline DB BP 4 x 5-7 @ 31×1 rest 2 min
B1.(Females) 15 rep max DB BP- in 4 sets
B2. FR Yoke Carry or Farmer Carry (both hands)
B3. Defranco Cuban Press 4 x 8-10 “slow tempo”

Competition:

Deload/Goal Setting/Play
Gymnastics Skill Work/Conditioning
A. 3 sets
30 Hollow Rocks
30 Arch Rocks
30 Kip Swings with abmat b/n legs
rest as needed
+
4 sets
Plate Pinch walk 150′ (HAP)
Reverse Bear Crawl 150′ (Knees as close to the ground as possible)
Handstand Hold 30-45 sec (back to wall)
Sprint length of parking lot