Day 3 (Gymnastics + Conditioning)
A) Warm-up / Activation
A1. Warm-up
3 x 5″ Banded external rotation holds
3 x 10 Banded press
3 x 6 prone swimmers
A2. Specific prep
2 rounds of
5 strict pull-ups
5 strict handstand push-ups/pike push-ups
10 push-ups
B) Strength / Gymnastics
Every minute for 9 minutes
1st: 10 pull-ups
2nd: 10 ring dips
3rd: 10-15 handstand push-ups
C) Conditioning
C1. For time
Buy in,
5 wall walks
Then
9-6-3
Devil press
Burpee pull ups
Then
12-9-6
Toes to bars
Double dumbbells hang snatches
Then,
Buy out
5 wall walks