Warm Up
A- Roll t-spine + box stretch
3x 5 planche push ups + 5 ultra wide underhand pull ups
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
Pistols/ rope climbs/ HSPU
WOD
2 minute AMRAP
-Rope climbs
2 minutes rest
2 minute AMRAP
-HSPU
2 minutes rest
2 minute AMRAP
-Pistols
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