Gymnastics MAP 1

Training:

supinated strict pull-up ladder: 1-4-1; rest as needed between rungs
+
prone behind the neck press @ 4141: 3 x 3
+
goblet reverse lunges: 5/leg x 3

then,

30 sec jump switch lunges
30 sec rest
x 4
30 sec k2e/t2B
30 sec rest
x 4
30 sec burpees
30 sec rest
x 4
30 sec frog hops
30 sec rest
x 4
30 sec ab mat sit ups
30 sec rest
x 4
30 sec bear crawl
30 sec rest
x 4
30 sec lateral box jumps
30 sec rest
x 4

(take 30-60 seconds between movements for transition)

Two more Independent Program Design spots just opened up.  If you're interested or think you're a candidate, e-mail Sam at sammynix@gmail.com.