Fitness Redefined

A. 5x 6-10 Alternating Pistols to target rest90s – B. YGIG Teams of 4 5x 1 Rope Climb – C. YGIG Teams of 3 4x 8-12 Reverse Hyper with...

A. 4 Sets YGIG Teams of 3 4 /side wind mills – B. 4 Sets 8-10 /Side BSSQ with a 4 Sec Eccentric r75s – C. EMOM 20 I 30 Sec Row II 40 Sec...

A. 4 Sets 4-6 Pull Ups with a 5 Sec Eccentric 30 sec /side rotating side plank – B. Teach KB Clean 5 Min then do 5 Sets YGIG Teams of 2 5...

A. 10 Min Kipping Pull Up Pracise YGIG Teams of 3 *practise rep sets that are within good technique – B. 6x10-20 Sec L-Sit YGIG Teams of...

A. 12 Min Practise Handstand Bail Out First 3 Sets of 20 Sec N2W Handstand Start from Wall Bent Knee Exit Progress to Freestanding with...

AI. YGIG Teams of 2 3 Sets 1 Length /Side Uneven Carry – AII. YGIG Teams of 2 2 Sets 1 Length /Side Uneven Carry backwards (partner...

A. Choice -> Find a Partner or 2 and Work on one Gymnastic Movement for 12-15 Min I N2W Straddle Handstand Balance rest 30-60 Sec II 8-12...

A. 12 Min Rolling Practise on Mats – B. YGIG Teams of 2 4 Sets 16-20 KB/DB Zig/Zag Walking Lunges – C. Work for 15 Minutes 5 5m Lateral...

Short Warm Up/Game – A. YGIG Teams of 2 10 Min T2B Practise Beat Swing/HK/K2E/T2B *work on connecting/tension with abmat aso. – B. 2 Sets...

A. 5x8 alternating Pistol Box Concentrics rest 90 – B. 5x YGIG Teams of 3 T2B Complex 2 Beat Swings into 2 Knee to Hip into 2 Knee to...

A. 4x 20-40 Sec Chin Up Hold rest 90 Sec – B. Show Turkish Get Up 2-5 Min – YGIG Teams of 2 4-5x 1 Turkish Get Up/Side use instable...

A. 12 Min Handstand Practise 45° N2W/Freestanding with Partner Spotting – B. 2 sets PI: 3 /Side Jefferson Squat PII: Vestibular...

A. 2 Sets PI: 6/Side Adonis Press with PVC/Practise Bar PII: SA Plank Hold 15sec/Side – then do 4x3-6 Ring Dips with a 2 sec Hold in...

A. YGIG Teams of 3 3-6 Dragonflag Rolls/Compressions OR 4x1-Skin the Cat – B. 2 Sets PI: 10-12 Hamstring Curls on Rower PII: 5/Side...