A- Mash lates & ITB/ 2x 30 hitch hikers 5 super strict TTB
B- Gymnastic #7 Warm Up
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
10m lateral banded walk (glute activation)
3x
Kick up to a handstand and work the negative on the way down
3x
Power jumps
3x
Candlestick to standup
Skill
Man eaters
WOD
7 minutes:
3 strict pull ups ultra wide underhand
6 man eaters w/12# m/25#
12 mountain climbers
*No measure
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