Gymnastics & Power!

Wednesday




Gymnastics

A1. 4×10 beat swings (rings) A2. 4×10 ring rows (false grip)

B. Ring transitions (floor)

C. Beat swing + push to hips

D1. 3×4-6 strict ring dips D2. 3×4-6 ring pull ups (false grip)



Power!

Dynamic Effort Lower Sumo Deadlift 12×3 against bands

Accessory Work: A1. Lilly Shrugs 3×12 A2. Goblet Squats 3×12

B1. Single leg DB RDL 3×10 B2. DB Russian twists 3×20

C. 100 Band Good Mornings