GYMNASTICS SKILL WORK
Partner up and perform 4 sets each at every station before moving to the next.
Station 1: 6-8 Knees to Elbow on Rig
Advanced: Strict Knees to Elbow
Intermediate and Beginner: Strict Knee Raises
Station 2: 6-8 Seated Rope Pull Ups
Advanced: L Sit Rope Pull Ups
Intermediate & Beginner: Use heel to assist in Pull Up
Station 3: Deficit strict handstand pushup negatives
Advanced: Deficit, 3-5 sec negative x 3 reps
Intermediate: Without deficit
Beginner: Tempo Arnold press
Accessory
3 sets
10 DB seated goodmornings
10 SA DB Turkish situps
:30s forearm side plank (right)
:30s forearm side plank (left)
:30s glute bridge hold
Rest 60s b/t sets