Monostructural/Gymnastics Conditioning, Short-Mid Duratio
“Amber E”
For time, in teams of 2:
60-50-40-30-20-10:
Sit-ups
Jump rope
Pre-Fatigued Gymnastics Power Test
In the time after “Amber E”, Find a max-height box jump
-Plate stacks
-Boxes
-Boxes + plate stacks
Between jumps, practice:
Rope climbs or
Muscle-up transitions
After-Hour Accessory Strength/ Core Exercise
Biceps: 3 sets of 10-12 curls per arm, heavy, with supination.
Core: Accumulate 2:00 of arch- body holds or 50-100 arch-rocks.
