GS- Gymnastics

Hammonasset Conditioning + Fitness – GS Strength & Conditioning

Warm-up

3x

200m Run

5 Burpees

10 Jumping Jacks

20 Mountain Climbers

30 Jump Rope Singles

Skill Work

Mini Pull-up/TTB clinic. Review movements, focus on lat engament and hollow position.

Then complete:

2-3x

15-second passive hang => 15-second active hang

10 kip swings

30-second hollow hold (on floor)

10 banded lat pull-downs

Metcon

Metcon (Time)

For Time:

5 ring rows

10 box push-ups

5 situps

20 squats

5 ring rows

30 flutter kicks

5 sit-ups

20 squats

5 ring rows

10 box push-ups

5 sit-ups

Game

Coach’s Choice

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