THURSDAY 1/15

STRETCHING/ WARM UP

  • 2X30s TWISTED CROSS STRETCH/SIDE + 10 SCAPULAR PUSH UPS + 30s FULL SIDE STRETCH/SIDE

GYMNASTICS STRENGTH

  • A) 4X10 SIDE PLANK KNEE TO ELBOW/SIDE (REST 1 MIN)

  • B) 4X7-10 STRICT CHIN UPS (REST 1 MIN)

CONDITIONING

FOR TIME

  • BIKE ERG

    500-750-1000-1250 METERS

  • POWER CLEAN 115/75 LBS

    10-12-14-16 REPS

  • TOES TO BAR

    10-10-10-10 REPS

peter nguyen