Weekly Warm-up:

5 mins Free Style Rolling

2 rounds of: 1 lap Bear Crawl 20-30 Jumping Jacks 10-15 Scapular Push-ups 10 Lateral Split Squats/side at controlled tempo

New Training Cycle – RECORD YOUR WORKOUTS THIS WEEK AS WE WILL BE RETESTING!

Part 1: 10-12 mins of Gymnastic skills – Handstand and Ring Work.

  • Tripod/Frogstand and Handstand Holds/Handstand Push Ups
  • Knee to Elbow/Ring inverts/Skin the Cats/Tucked Lever holds.
  • Muscle Up Practice
  • L-sit - try to accumulate 3 x 10-30 sec

Part 2:

Benchmark Test: FRAN

21-15-9

  • Thrusters (boys 95#/girls 65#)
  • Pull Ups

*For scaling: use 50% of 1RM Push Press for Thrusters.  For pull-ups, use ring rows or jumping pull-ups (x2).

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