Friday 10/4

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