Friday 8/9

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