Weekly Warm-up:

5mins roll out/free style movement prep

2 rounds of:

  • 15-30 Jumping Jacks
  • 10-15 Shoulder Pass Throughs
  • 8-12 Overhead Squats
  • 6-12 Push-ups or Ring Dips(slow tempo, not a max set)
  • 6-12 Pull-ups (not a max set)

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)


4 Rounds for Time of:

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

*Compare to June 30th

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