07.06.17

Greenbrier Fitness – Gymnastics

Warm-up

20 minute warm-up talk

Crossover Symmetry

Gymnastics

PULLUPS:

A) Test: Max effort strict/smallest banded pullups.

B) 21 Challenging pullups – should be unbroken

C) 3 Rounds Not For Time:

1. Bent over barbell rows – 10

2. Box/bench dips – 10

3. Hollow Body Rocks – 10

4. Superman Holds – 10

HOMEWORK:

*Do these movements 2 times during the week.

**3 Rounds not for time.

1. Bent over barbell rows-10

2. negative pullups-5

3. hollow body holds (accumulate 1 minute)

4. superman holds (accumulate 1 minute)

Max Effort Pullups