Todays Awesome: The first scoop out of a jar of peanut butter! (ahem...or almond butter!)

"Really, I think getting the first dig in a jar of peanut butter is the kitchen equivalent of stabbing a flag into the moon and claiming it as your own.  I mean, you mark that peanut butter. You brand it.  You add your little stamp and you put it back in the pantry, ready and waiting for the next big schthlop.  AWESOME!"

Group Warm Up

A. 4 mins Lacrosse Ball Torture -work out those kinks! B. 2 mins Skipping @ 70% – singles, single leg, side straddle, forward straddle, and double unders C. 10 x arm and leg swings, torso rotations D. 5 x Walkouts E. 3 lengths of Quadrepedal movements

Movement Prep: Heel to Butt Test *If ya fail – Wall Quad Stretch *If ya pass – Ankle Mobility Wall Drill

Gymnastic Skills: A1. Hand stand progressions (tri-pod, frog stand, handstand hold, handstand push-ups) A2. Skin the cat progressions (knee-to-elbow, inverts, skin the cat)

Metcon:

4 Rounds for Time of:

  • 15 Wall Ball
  • Run 100m
  • 15 Wall Ball
  • Rest 60 sec

Strength Athletics:

Rest/Recovery Day!  Get friendly with your foam roller and lacrosse ball!

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