Friday Group Strength and Conditioning

3 Rounds

-15 tuck ups

-5 stiff legged windmill each side. Athlete can choose weighted or unweighted




3 R

-10 pseudo planche pushup

-5 Xiaopeng forward each side

-5 Xiaopeng backward each side



3 sets of max GHD sit ups in one minute

Rest as needed

You don’t need to go fast. Focus on stability and control of the movement.

Make sure hips are off the edge of the GHD.

Look at your belly button the whole time.

Range of motion is determined by how far you can go while in posterior pelvic tilt

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