Weightlifting/Gymnastics Conditioning, Mid-Long Duration
“Suns Out Guns Out”
10 rounds for time:
200 meter row or run
10 handstand push-ups
24-minute time cap.
Gymnastics Strength Development
Weighted Pull-Ups
2-2-2-2-2
5 sets of 2 across, heavy.
After-Hour Accessory Exercise
Midline: 3 sets of 12 hanging straight leg raises, strict as poss.
Posterior chain: 3 x 12 reverse hamstring curls OR hip extensions (GHD for either).
Before class: Running shoes, wrist wraps.
After class: Do accessory exercise, record workout results, clean & return equipment.
