Sport or Performance- Structural w/gymnastics + Aerobic GPP
720 Athletics – Sport or Performance
Accessory
2 sets:
12 Laying Bench Swimmers
9+9+9 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:
12 L’s *2 sec hold 5-20#
45 sec Handstand hold – body facing
Metcon (Time)
3 rounds:
10/10 SA Rotational Ring Row
10 Alternating Dball over the shoulder 100/75#
150ft Dball Carry 100/75#
10 T2B
**rest 1 min, then
30 Front Squats 125/85#
*20min CAP
Performance
3 rounds:
10/10 SA Rotational Ring Row
10 Alternating SB over the shoulder 45/30#
150ft SB Carry 45/25#
10 Reverse Crunches
**rest 1 min, then
30 Front Squats 95/65# or DB 45/25