d1) STRENGTH ACCESSORY:
5 Rounds:
- 5 Strict Pull-Ups
- 10/8 Calorie Assault Bike
Or:
- CrossOver Symmetry Iron Scap Protocol
d2) GYMNASTICS ACCESSORY:
A.
Every 20 seconds, for 2 minutes (6 sets) of:
Followed by. . .Every 45 seconds, for 3 minutes (4 sets) of:
Followed by. . .Every 30 seconds, for 2 minutes (2 sets) of:
B. Every 10 seconds, for 2 minutes (6 sets) of:
- Interval 1 – Front-Weighted Pistol Squat Balance x 10 seconds (right leg)
- Interval 2 – Front-Weighted Pistol Squat Balance x 10 seconds (left leg)
*If you are still having trouble with either holding a heavy enough dumbbell or continue to tip backward, move to a rig post with dumbbells and use the post to keep you from tipping when necessary)
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
- Front-Weighted Candle Roll to Pistol Balance (2 second hold) x 4 reps (alternate legs) (https://www.youtube.com/watch?v=8TcrdYveBXM&feature=youtu.be)
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
- Candle Roll to Pistol Balance (2 second hold) x 4 reps (alternate legs)
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