Thursday 11.03.22

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30PM

WHITEBOARD/WARM UP (Min 0-12)

3 Rounds
50 Double or Single Unders
12 OH Plate Lunges
10 Sit Ups

SKILL WORK (Min 14-25)

HS Walk
*Take athletes through progressions
Wall Walk-HS Shoulder Taps-HSW w/ PVC
Advanced Skill
3 Sets for Completion
10′ HS Walk
5 Freestanding HSPU (OR 5 Strict HSPU or 5 Kipping HSPU) dependent on skill level
10′ HS Walk

GET FIT (Min 32-55)

8 Rounds:
2:00 Work / 1:00 Rest
12/9 Calorie Assault Bike
Max Rep TTB / HS Walk (or HS Hold)
*Alternate each full round with Toes to Bars then Handstand work for the next rd.
(4 Rounds of each movement)

** ATHLETES NOTE: **
This is about quality gymnastic work more so than trying to squeeze
out additional reps. You get better at TTB and Handstands by hitting
the right positions over and over.