Gymnastics August 2nd / 4th

Tuesday August 2nd:

• Warm Up:

50 hollow rocks

50 super man rocks

HS hold :45

10 Back extensions

• Skill/Strength:

5×5 pull up negatives (super slow all the way to extension)

5×5 hanging knee ups holding ball between legs (choose weight appropriately challenging)

5×5 archer rings

•  Workout:

5 Rounds not for time:

Max rep handstand push up (Make easier as you go.)

10 Parallette Pass Throughs

Thursday August 4th:

• Warm Up:

10 GH Raises

1 min plank hold

10 back extensions

1 min plank hold

10 back extensions

• Skill/Strength:

1.  5x :10-:20 L-sit hold on Paralettes

2.  5x 15 hip raises with straight arms

3.  Accumulate :90 hold in static pull up hold

• Workout:

20 Ring Dips (each with hold at lock out 3-10 seconds)

30 Ab Wheel Roll Outs

40 Pistols (20 per side)