1/18 Day#4 (Volume/ Go!)

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