Warm – Up:
Fwd/ Rev 1/2 Skip x 3
Lateral Shuffle x 2
Dynamic Flex:
– Knee Hug
– A Skip x 2
– Walking Quad
– Butt Kick x 2
– Russian March
– Russian Skip x 2
Strength:
1.) Good Mornings: 3 x 5*
2.) Wtd. Glute Bridge: 3 x 8
*Build each set
Gymnastic Skill:
1.) Handstand Hold + Eccentric Handstand Push Up: 4 x 10sec + 1
2a.) SA – KB Overhead Carry: 3 x 25 Feet/Arm
2b.) Ring Push Ups (adjust rings to strength level): 3 x 8
Plus (+)
10 KB Front Sq (2 KB)
10 T2B
8 KB FS
10 T2B
6 KB FS
10 T2B
4 KB FS
10 T2B
WOD:
5:00 AMRAP:
– 6 cal Row + 6 Burpees
– 8 Cal Row + 8 Burpees
*keep building 10, 10, 12, 12
REST 3 MIN
5:00 AMRAP:
– 6 cal Row + 6 Burpees
– 8 Cal Row + 8 Burpees
*keep building 10, 10, 12, 12
Accessory:
1.) SA – KB High Pull: 3 x 8E
2.) SL KB RDL (2 KB): 3 x 12
Recovery: Fab Four