Gymnastics Strength, Skill & Conditioning Development
Alpha: Hollow rocks, 30 sec
Beta: Strict dips, 30 sec
Gam: R-rows supinated, 30 sec
Odd Object Conditioning, Long Duration
“The Longest Yard”
1.5-mile burden carry
Perform as 12x200 meters
RX=90#/50#, RX+= 120#/80#
After-Hour Accessory Balance Exercise
Balance: Spend 10 minutes+ on your choice of the following:
-Warrior III Pose
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: No special prep work.