5 mins Free Style Rolling
2 rounds of: 1 lap Bear Crawl 20-30 Jumping Jacks 10-15 Scapular Push-ups 10 Lateral Split Squats/side at controlled tempo
New Training Cycle – RECORD YOUR WORKOUTS THIS WEEK AS WE WILL BE RETESTING!
Part 1: 10-12 mins of Gymnastic skills – Handstand and Ring Work.
- Tripod/Frogstand and Handstand Holds/Handstand Push Ups
- Knee to Elbow/Ring inverts/Skin the Cats/Tucked Lever holds.
- Muscle Up Practice
- L-sit - try to accumulate 3 x 10-30 sec
Benchmark Test: FRAN
- Thrusters (boys 95#/girls 65#)
- Pull Ups
*For scaling: use 50% of 1RM Push Press for Thrusters. For pull-ups, use ring rows or jumping pull-ups (x2).