Temper Strength and Conditioning – Strength
Warm-up
Warm-up (No Measure)
A. 10 Plate arm circles each side, each direction
10 Band face pulls
10 Band pull aparts
10 Prone Y’s each side – single arm at a time
10 Prone T’s
10 Prone W slides
Handstand hold with weight shift bias LEFT (Inverted bear crawl with weight shift bias LEFT)
Handstand hold with weight shift bias RIGHT (Inverted bear crawl with weight shift bias RIGHT)
Handstand hold with weight shift between both hands (Inverted bear crawl with weight shift between both hands)
Handstand hold single hand releases / shoulder taps (Inverted bear crawl position hand releases / shoulder taps)
Accessory
A: Hip extension (3 x 8)
B: Plyometric 1 (AMRAP – Reps)
Landing & force absorption
box jumps
Depth jumps
Jump squats
2 rounds of 5 reps of each jump
Gymnastics
C: Metcon (No Measure)
Muscle up or handstand practice
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