FRIDAY 9-13-19



1 round

1 Minute Each


Single Leg Glute Bridges (30s Each Side)


Hollow Rocks

Glute Bridges (Both Legs)

Active Samson

Superman Rocks

Side Plank (30s Each Side)

Spiderman + Reach



Gymnastic Skills

8 Minutes of Practice:

21 Banded Good Mornings

25-50′ Handstand Walk

• Keeping the heart rate low and focus high in this ‘not for score’ gymnastic practice session

• You’ll alternate between banded good mornings and 25-50 feet of handstand walking

• Banded Good Mornings:


Handstand Walk

   * 1 Minute of Practice

   * 1 Minute of Handstand Weight Shifting:

   * 1 Minute of Box Shoulder Taps:

Easy Pace building on deadlifts

-2/ 3 X

Warmup Set

3 Toes to Bar

3 Deadlifts

3 Bar Facing Burpees




Toes to Bar

Deadlifts (205/145)

Barbell-Facing Burpees

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