Rope climbs and pistols

Hello All!!

Gymnastics Strength and Warm Up

row 500 Meters then,
 2 sets of:

• 5 Scapular retractions
• 5 T push ups
• 5 strict knees to elbows

followed by 1 rounds of:

• 3 strict pulls ups- modified would be 6 lat pull downs
• 3 strict toes 2 bar
• 6 air squats

Mobility

• Shoulders, wrists and ankle stretching 
• Wall Lunge stretch 1 min each side

Rope Climbs:

• Pulley System : work 1-2 reps x 3 sets - adjusting weight
• Learning to anchor the feet on a rope
• Can you hang? 
• working the knees to chest
• Putting it all together- 
• from the floor - pulling only with tight body
• from a box then 
• full ROM

Pistols

• to a box
• Banded
• with plates
• full ROM

Workout optional after class:

5 rounds of:

1 rope climb

8 Hand release push ups

8-pistols 4/per leg

run 200 M