Power Work(speed/explosiveness)
Seated Hurdle Jump
10x 1 rep
*Increase the height every set
*Start your first set at moderate height
Gymnastics Strength
12 EMOM:
- 8-12 Deficit Tempo Negative Push Up
- 12-18 Supinated Australian Pull Up
- 8-12 Ring or Parallel Bar Dips (S1; 8-10 Bench Dips)
- 15-20 Standing Deficit Calf Raise
METCON
12 AMRAP:
12 Alt. Arms Devils Press (22,5/15 kg)
24 Air Squats
CORE:
4 Sets
20 Hollow Rocks
20 Russian Twist
no rest btw sets