Gymnastics skill

Strict ring muscle-up prep – 2 to 3 rounds

3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

For time:

21-15-9-6-3

Burpees
Air squats
Push ups
Reverse lunges
Sit ups

1-2 Rounds

10/side Xiao Pengs
0:20 hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
1-2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses

Tehdään supersetissä.

Tehdään yhtenä liikkeenä supersetissä.

Tehdään supersetissä.

A, 3-4 sets
-Single Leg Step Up Jumps 6/6
-Hamstring Bridge March x10/10

B, 10 Rounds for time:
-12/9 Cal Bike
-8 DB Box Step overs @50/60 @2x10/15
TC: 15 mins

C, Extra: 2-3 sets
-Psoas march x 8-10 / leg
-Banded glute kickback x 10-15 / leg

Penkki

5-6 rounds for quality:
10 Hip Supported Double DB RDL
10 Hand Release Push-ups
:30 Sandbag Bearhug Hold 60/40kg
- 1min Rest btw rounds

A: Broad jumps 8x3
B: Power clean 3-3-3-3-2-2-1-1
C: Deadlift 5rm
D: Bench Press 3x7@5-6rpe
E: SA DB rows 3x10/arm
F: Snatch grip barbell upright rows 3x10