Gymnastics Strength, Skill & Conditioning Development

EMOM 12:
Alpha: Hollow rocks, 30 sec
Beta: Strict dips, 30 sec
Gam: R-rows supinated, 30 sec

Odd Object Conditioning, Long Duration

“The Longest Yard”
For time:
1.5-mile burden carry
Perform as 12x200 meters
RX=90#/50#, RX+= 120#/80#

After-Hour Accessory Balance Exercise

Balance: Spend 10 minutes+ on your choice of the following:
-Eagle Pose
-Tree Pose
-Warrior III Pose

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

Before: No special prep work.