General Warm up :

10’

30” hollow position + 30” arch position

5 hollow + arch dynamic

5 hanging scaspular retraction + 5 hip swing ( hollow + arch ) + 1 pull ups

5 hip hinge

5 jump squat

30 jump rope

 

Test Gymnastic strenght Endurance : Max set Kipping Pullup

                        

 

Conditioning :   3 RFT of:

800 Run

21 Power Clean

Rx 800 Run / 70-50 kg

Intermediate 800 Run / 50 – 35

Newbie 400 Run / 15 Power clean 35/25 kg

Beginner 200 Run / 15 muscle clean 20/15 kg