Gymnastics Conditioning, MidLong Duration

“Three-Peat 2.0” In teams of 2,
for time:
Level 4:
40 ring HSPUs, divided
40 strict HSPUs, divided
40 kipping HSPUs, divided
Level 3:
40 strict HSPUs, divided
40 kipping HSPUs, divided
40 ring dips, divided
Level 2:
40 HSPUs, wall
40 dips, box or ring, unassisted
40 push-ups, floor
Level 1:
40 dips, any
40 push-ups, any
40 burpees
FOR ALL LEVELS: After every round (40 reps), run 400 meters together (Green Beret rules).

Gymnastics Strength Development, Progressive Series

Strict Pull-Ups or Chin-Ups
3-5 sets of 5 reps across

After-Hour Accessory Exercise
Midline: Accumulate 3 minutes of face-up plank holding.
Rotator cuff:
2 rounds of 30 seconds each:
External rotation, arm @ 0, R
External rotation, arm @ 90, R
External rotation, arm @ 0, L
External rotation, arm @ 90, L

After class: Do accessory exercise, record workout results, clean & return equipment.

Before class: Get wrist wraps.