Warm up:
Athlete's choice
Include mobility and shoulder prep
SKILL WORK: Work strength progressions or skill work for gymnastics movement
(30 - 40 MINS)
WORK: 5 MIN AMRAP
3 Box Jumps (24/20)
2 Burpee wall climbover 6/4
1 Rope climb or pegboard climb (rx+)
Rx2: 1/2 rope climb
Rx3: Seated DB press as heavy as possible 5 reps
SILVERS:
Strength: Deadlift 5 x 5
WORK:
Row 500 m
21 Weighted step ups
Row 300 m
15 Weighted Step ups
Row 150 m
9 weighted step ups
Row 500m
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