A.
Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc. Pick more than one if you would like but make sure it is practice of the efficiency of the movement, not just doing reps for the sake of t.
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Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Push Press - moderate
Kettlebell Swings - moderate
Push-Ups
Sit-Ups
Note for coaches: Set up separate stations for each movement for these. Have athletes do the 20s of work and then rotate through each of the four movements 8 times. Conditioning will take 16 minutes once started.
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