Praise Athletics – Strength & Conditioning
Warm up
400M Run or 400M Row
1 Round
45 Sec Banded lat stretch Each Side
45 Sec Couch stretch on wall Each Side
2 Sets
10 Copenhagen Adductor Exercise Per Side
Rest 30 seconds between leg;
10 Side lying banded clam shells Each Side
20 Sec Supinated Grip Hang Hold on Rig
Gymnastics Skills (No Measure)
Every 90 Sec Min (2 Sets)
Station 1- Working on Kip Swings, Kip+Pull-Ups, Kip Swings+ Chest to Bar
The Goal is to string your progression together
Station 2- 45 Sec Accum. L-Sit
Station 3-20 Toe Touches
Metcon (AMRAP – Rounds and Reps)
3M AMRAP X 3 Rounds
5 Ring Dips, Dips, Box Dips
10 Pull Ups/ 8 BB Inverted Rows/ 8/8 DB plank rows
15 KBS 44/63
Rest 60 seconds between sets and repeated for a total of THREE sets. Pick up where you left off.
