Group Warm-up:
- 5 mins Rolling out
2 Rounds:
- 10-15 Ring Dips or Push-ups
- 10-15 Split Squats/side [32x0]
- 15 Band Pull Aparts
- 10-20 Box Jumps
Movement Prep:
Heel to Butt Test
*If ya fail – Wall Quad Stretch
*If ya pass – Ankle Mobility Wall Drill10/side
Gymnastics:
Alternate between the two exercises 4-5 times.
A1. Static hold 5-15sec: Hollow Body Rocks – L-sit on straight bars – L-sit on rings
A2. Hand Balancing 5-15sec: Tri-pod/Frog-stand – Hand Stands against wall – Free Standing handstands
Metcon:
5 Rounds for Max Reps of:
- 40 seconds of Double-Unders
- Rest 20secs
- 40 seconds of Wall Ball
- Rest 20 seconds
