Warm up
A- Shoulder
Activation
Band pull apart
Shoulder external rotation
Ring shoulder shrugs
Ring rows
B- Gymnastic
holds
Hold the following positions
-Tuck
-Pike
-Hollow
-Straddle
Skill
HSPU body position and scales
Partner WOD
12 minute Ping pong
21 double unders
7 HSPU
7 Burpees
1 leg less rope climb
GoFit
Warm up
Gymnastic holds
Hold the following positions
-Tuck
-Pike
-Hollow
-Straddle
Skill
Movement standards
WOD
Tabata the following:
-Jump rope
-Push ups
-Burpees
-Ring
rows
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