FRIDAY – GYMNASTICS + CONDITIONING (90 min)
Pre-Warm-up (15 min):
Shoulder prep:
15 x band pull-aparts (3 sets)
10 x face pulls
8 x scapular push-ups
Push-up prep1
5 x 5 push-ups
Warm-up (15 min):
500m row
Then 3 rounds:
8 pull-ups/ring rows
8 push-ups
10 air squats
30s handstand hold against wall
Skill/Strength (30 min):
Ring Work:
Support hold 3x20s
Ring push-ups 3×6
Ring rows 3×8
Rest 90s between sets
Core Work:
3 rounds of:
10 hollow rocks
10 superman holds
30s plank
Rest 60s between rounds
WOD (20 min):
“Death by”:
Each minute:
3 Push-ups
5 Ring Rows
7 Air Squats
*Add 1 rep to push-ups each minute Continue until failure to complete in time
Cool-down (10 min)
500m light row
Shoulder Recovery (30s each):
Child’s pose with arm circles
Thread the needle each side
Downward dog shoulder taps
Wall slides with band
Dead hangs
Spine/Core Recovery (30s each):
Cat-cow flow
Thoracic bridges
Side-lying thoracic rotations each side
Superman holds
Bird dog alternating sides
Hip/Leg Recovery (30s each):
Pigeon pose each side
World’s greatest stretch each side
Figure 4 each side
Frog pose
Deep squat hold with prying
Final Integration (30s each):
Child’s pose deep breathing
Dead bug breathing
- 100 Push-up Challenge in support of Cancer Research UK ↩︎