Monostructural/Gymnastics Conditioning, Short-Mid Duratio
For time, in teams of 2:
Pre-Fatigued Gymnastics Power Test
In the time after “Amber E”, Find a max-height box jump
-Boxes + plate stacks
Between jumps, practice:
Rope climbs or
After-Hour Accessory Strength/ Core Exercise
Biceps: 3 sets of 10-12 curls per arm, heavy, with supination.
Core: Accumulate 2:00 of arch- body holds or 50-100 arch-rocks.