DELOAD / Gymnastics conditioning & skills Workout
Warm-up: | 6:00
3:00 ergo, then:
Shoulder rolls
Band rows
Hip tap plank
Scapula push-up
Scapula pull-ups
Standing hollow-arch w. Band
100 SU
Technique & standards of following movements |:15:00
EM2OM/28 (two minutes on each station, 2 rounds)
- 00-02 Pulling skill*
- 02-04 Erg of choice
- 04-06 Pushing skill*
- 06-08 Erg of choice
- 08-10 Rope jumping skill*
- 10-12 Erg of choice
- 12-14 HS walk skill*
Pull skill = Kipping, Pull ups, BMU, RMU
Push skill = Box HSPU, Negative HSPU, HSPU, Strict HSPU
Rope jumping = SU, DU, CO
HS walk skill = Shoulder taps on plank / box / wall, HS walk
Post workout:
Stretching
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