Wednesdays Training

PHASE 3: Gymnastics
warm up:
complete 2 rounds of:
Scap Push Ups x 50
Toes to bar x 10
Wrist flexion raises x 10

strength:
Level 1
complete 4 rounds of:
Pull Ups x 5 @ 3313
Push Ups 7-10

complete 4 rounds of:
Top Pull Hold x 20sec
L Sit hold on paralletes or box x 20s

Level 2
Complete 8 rounds of Rope Climbs x 6m 
or 3-5 rope pulls on each side
Alternate with A Frame Push Ups 5-8reps 

Conditioning for both levels
50reps of 1 to 1 WBS - Burpee

prehab & cool down:
Cuban Rotations x 2 min