Gymnastics Conditioning, Short-Duration

“Plank City”:
For time, in teams of 2:
150 parallette shoot-thrus
150 plank-hold high-fives
All work divided, any pattern.
Time cap: 10 minutes

Tri-Modal Conditioning, Mid-Long Duration

“Elissa”
For time, in teams of 3:
100 KB swings, American
25 platform sliders
1000/850-meter row
Each teammate does EACH part; rotate after all 3 finish a “block’.
Swings: SC=light-medium (30-50 UB reps), RX= 53/35, RX+= 70/44

After-Hour Accessory Exercise, Midline and Anterior Chain

Midline: Accumulate 2:00 of a GHD sit-up (face-up) static hold.
Anterior Chain: Dumbbell hammer curls, 3 sets of 12-15.

After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.

Before
Wear wrist wraps.