GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
10 Frog pumps
10 Glute bridge
:20 Frog stretch
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills

BARBELL CLUSTERS
Squat clean
2 x 2.2.2 rest :30 between cluster reps @ around 75%
rest 3:00 between sets
2 x 4.4.4 rest :30 between cluster reps @ around 65%

GYMNASTICS/POSITIONAL WORK
Circuit 1 –
3 set of:
:20 Tuck hold on bar www.youtube.com/watch?v=iY1ElDwQbZY
:20 Bottom of push up hold www.youtube.com/watch?v=vtEC-vqc1_0

Circuit 2 –
3 set of:
10 Bar or ring (low velocity) arch-to-hollow
7 Strict toes-to-bar or rings (or knee raises)

Gymnastics Cycle 

For the next several weeks, we will be programming strict gymnastics a few days per week. We aren’t talking the oh-so-sexy and yet-oh-so-difficult

movements like muscle-ups and handstand push-ups. You will see basic, yet

challenging, holds and simple movements that will increase your body awareness and strength. We are striving for perfection here…make it look good! These will transfer over to other movements, making you more proficient in the bodyweight movements you struggle with. So, do these with intent, ask questions and scale appropriately.