Gymnastics Conditioning, Short- Mid Duration

“Ready Aim Fire”
15 rounds for time:
6 pistols, alternating
6 toes to bar

Weightlifting Strength Development

Shoulder Press, Band-Resisted
3–3–3–3–3–3–3–3

Superset the presses with 3 BOX JUMPS, climbing.

After-Hour Accessory Skill/Pre- hab Exercise

Pre-Hab: Spend 10-15’ on a CrossOver Symmetry protocol.
Skill: practice headstands, hand- stands or frog stands for 5-10’.