Warm up
A- Roll out lat and calves/ 2x 7 horizontal ring rows & broad jumps
B- Gymnastics #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
Lunge good morning complex/ single leg DL
WOD
10 minutes
10m lunge good morning complex
5 single leg DL each side
NFT
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