Warm up
A- Mash- hamstrings & calves
Activate- 2x 5m inch worm with push up + 7 straddle lateral lunges
B- Jump Rope Warm Up
2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors
-Skier jumps
-March
-Single foot double jumps (right 1,2 – left 1,2)
Skill
Ring complex- inversion/ skin the cat/ inversion/ slowly lower in hollow/ muscle up/ 3 dips to true support/ L-sit/ support/ forward roll
WOD
25 minute AMRAP
20 calorie row
40 double unders
*Ring complex- inversion/ skin the cat/ inversion/ slowly lower in hollow/ muscle up/ 3 dips to true support/ L-sit/ support/ forward roll
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