Day#1 Week#3 Speed

Gymnastics #2 Warm up

2 minutes jump rope

-Net climb

-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower

-Bucket work x5 wipers or x5 round the clocks

-3x handstand holds

-Strict TTB

-Close grip OHS

Skill

Body position

WOD

5x

30:30

-TTB

-Push ups

-Box jumps 

GoFit

Partner Warm up

Tabata lateral jumps

Ping Pong Agility Warm up

-Forward back peddle

-Shuffle

-Carioca

-Sprint

-Broad jump

Skill

Pull ups

WOD

5x

20:40

-Leg raises

-Pull ups

-Jump lunges

-Push ups