Tuesday Week#9 Speed

Gymnastic Warm up #7

As a group:

Tabata jump rope (focus on speed)

3x

15 second L-sit / tuck sit

3x

15 second holding the hollow body position

15 reps wall squats

Then 2 rounds of:

3x

Kick up to a handstand and work the negative on the way down

3x

Power jumps

3x

Candlestick to standup

Skill

Wall squats

WOD

12x

20:40

-Shuttle run
-Air squats