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