Group Warm-up:

  • 5 mins Rolling out

2 Rounds:

  • 10-15 Ring Dips or Push-ups
  • 10-15 Split Squats/side [32x0]
  • 15 Band Pull Aparts
  • 10-20 Box Jumps

Movement Prep:

Heel to Butt Test

*If ya fail – Wall Quad Stretch *If ya pass – Ankle Mobility Wall Drill10/side

Gymnastics: Alternate between the two exercises 4-5 times. A1. Static hold 5-15sec: Hollow Body Rocks - L-sit on straight bars - L-sit on rings A2. Hand Balancing 5-15sec: Tri-pod/Frog-stand - Hand Stands against wall - Free Standing handstands

Metcon:

5 Rounds for Max Reps of:

  • 40 seconds of Double-Unders
  • Rest 20secs
  • 40 seconds of Wall Ball
  • Rest 20 seconds

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