Sport or Performance- Structural w/gymnastics + Aerobic GPP
720 Athletics – Sport or Performance
Accessory
2 sets:
10 Laying Bench Swimmers
8+8+8 Stability Ball 3 position: straight leg glute bridge + bent leg glute bridge + leg curl
6/6 Plank Arm Hold *3 sec hold
Gymnastics
3 sets:
12 L’s *2 sec hold 5-20#
40 sec Handstand hold – body facing
Metcon (No Measure)
EMOM x 20:
1. 8 x 50ft Shuttle Runs
2. 100ft sled push explosive 160/115#
3. 200ft suitcase carry – switch arms each 100ft 32/24kg
4. 7/7 Skater Squats 5-25#
5. 7sec supinated hold + 10 chin ups
Performance
EMOM x 20:
1. 8 x 50ft Shuttle Runs
2. 100ft sled push explosive 115/70#
3. 200ft suitcase carry – switch arms each 100ft 24/16kg
4. 10/10 DB Reverse Lunge
5. 7sec supinated chest to ring hold + 10 Ring rows