TUESDAY

PRE CLASS MOBILITY

PRVN Shoulder Mobility

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

SPECIFIC PREP

3 Sets, For Quality

30 second Jump Rope Practice

8 Walking Inchworm to Hollow

10 Alternating Dead-Bugs

12 Plank Shoulder Taps

GYMNASTICS SKILLS ACQUISITION / PLAY

Freestanding Hold Drills and Skills

4 Sets

1:00 minute : Accumulated Handstand Hold

1:00 minute  : Rest

Scale:

-Block Assist Freestanding Handstand Hold

-Box Piked Handstand Hold

-Wall Facing Handstand Hold

The goal here today is to find an option that allows you to build some good practice in and have some fun playtime prior to the main workout of the day. Skill acquisition and practice / playtime is essential to the development of an athlete as well as to keep the brain and body active as we age. Have fun and get after it!

CONDITIONING

"Wrong Way" (20 min time cap)

FITNESS

For Time

20 Burpees

40 Abmat Sit-Ups 

10 Box Wall Walks

120 Single Unders

10 Box Wall Walks

40 Abmat Sit-Ups 

20 Burpees to Target

PERFORMANCE

For Time

25 Burpees to Target

50 Abmat Sit-Ups 

10 Wall Walks

100 Double Under’s

10 Wall Walks

50 Abmat Sit-Ups 

25 Burpees to Target

MIDLINE

3 Sets, For Quality

10 Supine Leg Raises

:30/:30 Second Side Plank