Weekly Warm-up: 2 Rounds of:

  • 1 Lap Quadrepedal "Gallop"
  • 10-15 Split Squats/side
  • 10-15 Box Jumps
  • 15-20 Band Pull Aparts

Movement Prep:

  • 15-20 Shoulder Pass Throughs

Gymnastic Skill: A1. 3-6 Skin the Cats, A2. 2-6 Hand Stands (hand stand holds, HSPU, or frog-stand/tripod) A3. 5-15 sec Static Holds (L-sits, tucked front or back levers, hollow body rocks)

Metcon: 5 Rounds for Time of:

  • 15 Wall Ball
  • Run 100m
  • 15 Burpees
  • Rest 1min

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