Homework: 10 minute jog, 5 minute walk, 10 minute jog, 5 min walk

PreClass:
– Vibe Plate Push Ups: 2 x 5-10
– Banded (active) Lat

Warm Up/ Dynamic Flex:
– 2:00 Run, Ride, Row
– Arm Circles (Palm Up/ Down): 20xE
– Inchworm
– Super Lunge
3 Rounds
– 10 Sec. Laying HS Hold
– 15 Sec Plank on Hands

Gymnastics Skill: 5 Rounds (not for time)
– 3 Wall Walk
– 5 Sec Hold (stomach on wall)
– 10 Sec. Eccentric
– 5 Piked HSPU

MetCon:
Double Unders: 100, 80, 60, 40, 20
Bar Muscle Ups: 5, 4, 3, 2, 1 (sub double ring dips)

Accessory:
1a. DB Bench Press: 3 x 8
1b. Banded Face Pull: 3 x 20

Recovery:
– Twisted Cross
– Wall Calf
– Piriformis