Monday

Aerobic Work:
10 sets:
Row – 20 cals
8-15 GHD Sit Ups
6-8 DB Powell Raise/arm
Run 200m on Air Runner
6-8Reps Banded SL Hamstring  series/side
10 Cal Ski
Rest 60 sec

Strength Work:
Gymnastic Warm up:
12 min AMR: Continuous consistent easy movement:
6-8 Ring Swing towel drill: https://www.youtube.com/watch?v=g5FOnDXeNuE
6-8 Wtd Push Ups @ 2020 tempo
10-12 Side plank rotations: https://www.youtube.com/watch?v=Qo0j8L8sXJk
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A1. Pendlay Row – 10,10,10 -
A2. Beast Ball Bear hug Alt. Step Ups – 20,16,12
B. Find Heavy Complex for the day:
1PC + 1FS + 1PP
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FoR MAX Reps: Running clock. ( minute workout, clock doesn’t stop. Transition time is up to you.)
5 mins: Wall Walks
3 mins: Beast ball over the shoulder

1 min: C2B