Sport or Performance- Structural w/gymnastics + Aerobic GPP

720 Athletics – Sport or Performance

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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

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