Sport or Performance- Structural w/gymnastics + Aerobic GPP

720 Athletics – Sport or Performance

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Accessory

2 sets:

10 Laying Bench Swimmers

7+7+7 Stability Ball 3 position: straight leg glute bridge + bent leg glute bridge + leg curl

5/5 Plank Arm Hold *3 sec hold

Gymnastics

3 sets:

10 L’s *2 sec hold 5-20#

30 sec Handstand hold – body facing

Metcon (No Measure)

E90sec x 15 (3 sets):

1. 200m Run

2. 150ft sled push explosive 135/90#

3. 250ft Farmers Carry 32/24kg

4. 10sec DB Split Squat ISO hold + 10 reps/side Split Squat 50/35#

5. 7 sec supinated hold over bar + 7 chin ups + 7/side SA DB Row 50/35#

Performance

E90sec x 15 (3 sets):

1. 200m Run

2. 150ft sled push explosive 90/45#

3. 250ft Farmers Carry 24/16kg

4. 10sec DB ISO hold + + 10 reps/side Split Squat 45/25#

5. 7sec supinated hold over bar + 7 chin ups + 7/side SA DB Row 45/25#

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