FRIDAY – GYMNASTICS + CONDITIONING (90 min)
Pre-Warm-up (15 min):
500m row light pace
Shoulder/Upper body prep:
15 x band pull-aparts (3 sets)
10 x scapular pull-ups
10 x shoulder dislocates with band
10 x wall slides
Core prep:
10 x bird dog each side
30s hollow hold
30s arch hold
Warm-up (15 min):
3 rounds:
8 x strict banded pull-ups
8 x push-ups
10 x wall ball shots (light)
30s handstand hold against wall
Skill/Strength (30 min):
HSPU progression (strict focus):
Rest 90-120s between sets
Pike push-ups 4×8
Box pike push-ups 4×5
Wall-supported holds 3x20s
Ring work:
Rest 90-120s between sets
Ring support hold 3x30s
Negative ring dips 4×3 (3s negative)
Ring rows 4×8 (focus on scapular retraction)
WOD (20 min time cap):
“Four Quarters” 4 Rounds for time:
300m run
10 wall balls/BD Thruster
12 pull-up
10 box jump (24″/20″)
Scale load/reps as needed, focus on movement quality over speed
Cool-down (10 min):
Shoulder Mobility Flow:
Dynamic Movement (30s each):
Arm circles forward/backward (small to large)
Scapular wall slides with active retraction
Band pull-aparts with pause at end range
Face pulls with external rotation
Banded dislocates slow and controlled
Active Stretching (30s each):
Crossbody shoulder stretch with scapular depression
Wall slides with thoracic extension
Doorway pec stretch at different angles
Child’s pose with active shoulder rotation
Down dog with shoulder blade protraction/retraction
Release Work (30s each):
Foam roller on upper back with arm reach
Lacrosse ball on pec minor
Angel wings against wall
Wall corner stretch for anterior deltoid
Prone Y raises for lower trap activation
Full Body Stretching (hold each position 30-45s):
Upper Body Sequence:
Child’s pose with arm rotation
Lat stretch in doorway each side
Face-down snow angel
Down dog to up dog flow
Thread the needle each side
Core/Back Sequence:
Cat-cow flow
Side bend stretch each side
Prone press-up
Supine twist each side
Happy baby pose
Lower Body Sequence:
Kneeling hip flexor stretch each side
Pigeon pose each side
Figure 4 stretch each side
Forward fold (hamstring stretch)
Seated butterfly
Final Integration:
Extended puppy pose
Dead bug position