January 30, 2019 – Competition

Gymnastics Skills Warm-Up
Handstand Balance Practice

Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.

A.
Four sets, for max reps, of:
Strict Muscle (No Dip)
Strict Ring Dips
Rest 2 minutes

B.
Every 90 seconds, for 12 minutes (8 sets):
10 Deadlifts (225/155 lbs) + 100-Foot Sandbag Carry (150-200/100-150 lbs – Bear Hug)

*If you don’t have access to a sandbag, perform Double Kettlbell Front Rack Carry (32/24 kg)

C.
Four sets for times of:
21/18 Calorie Row or Bike Erg
15 Burpees Over Erg (or to 6″ touch)
21/18 Calorie Assault Bike or Ski-Erg
15 Burpees Over the Erg (or to 6″ touch)
Rest 2 minutes

D.
Three sets of:
Front-Racked Kettlebell Step-Up to 6-8″ Platform x 10-12 reps
Immediately followed by. . .
100-Foot Front-Racked Kettlebell Carry
Immediately followed by. . .
Prone GHD Hold x 30 seconds
Rest 90 seconds

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