120 min

1.Jacked gymnastics
A. Foundational Development
3 rounds > 2 rounds
- 15 reps LYTP - this week hold small fractional plates in your hands >
0.5 kg
- 15 scap push-ups
- 15 scap pull-ups
- 6 unbroken Turkish get-ups on each arm (choose an appropriate weight - try to go heavier than last week) > 8 kg
- 1 unbroken round of Gymnastics Swimming
- 8 Jefferson curls > 8 kg

B. Core Conditioning
12 minute running clock:
- 15 tuck hollow rocks
- 10s rest
- 15 supermans
- 10s rest
- 20 reps seated pike leg raises
- 10s rest
- 40 supine heel touches
- 60s rest
Result: 2 rounds + 50 reps

2.ATP workout