A) WARM UP (3:00 – 15:00)

3:00 – 5:00 – SMR
Foam Roll quadriceps x 30s each
5:00 – 10:00 – Dynamic Movement
Skips, lunges, butt kickers, jumping jack shuffle ect.
10:00 – 15:00 – Movement Specific + CNS
5 DB Hang Power Clean + Jerks each then
5 Vertical Jumps between sets x 2 rounds.

B) STRENGTH (15:00 – 30:00)

Skill:
1 Gymnastics Skill x 10 Minutes
Then,
EMOM 5 – Performing that skill for 20-30s straight.

C) CONDITIONING (30:00 – 55:00)

AMRAP 20:
20 Walking Lunges (BW)
20 Calorie Row or Bike (or Ski Erg Cals)
20 Single Arm DB Hang Power Clean + Jerk (50, 35) (10 each side)

L2: (35, 25)
L1: (30, 20)
*Alternate Option – 25 Calorie Row or 200 Meter Run

D) EXTRA CREDIT (55:00 – 60:00)

20 Banded Pull-aparts + 10 Hollow Rocks x 5 Minutes max reps of each.