Sport or Performance- ***DELOAD***Structural w/gymnastics + Aerobic GPP
720 Athletics – Sport or Performance
Accessory
2 sets:
12 Laying Bench Swimmers
10+10+10 Stability Ball 3 position: straight leg glute bridge + bent leg glute bridge + leg curl
7/7 Plank Arm Hold *3 sec hold
Gymnastics
3 sets:
10 L’s *2 sec hold 5-20#
3 Wall walk w/ 1sec hold
Metcon (Time)
A. 5min AMRAP:
10/10 Front Rack Lunges
10 C2B Pullups
**rest 2 min before B
B. 2 rounds:
300m AR/ .7m AB/ 500m Row/ 300m Ski
30/30sec KB Single Leg ISO hold 24/16kg
15 Body Plank Saws *2sec eccentric
*18min CAP
Performance
A. 5min AMRAP:
10/10 Front Rack Lunges
10 Pullups /RR
**rest 1 min before B
B. 2 rounds:
300m AR/ .7m AB/ 500m Row/ 300m Ski
30/30sec KB Single Leg ISO hold
15 Body Plank Saws *2sec eccentric