THURSDAY

WARM-UP

8:00 minutes, For Quality

:30 second Jump Rope Practice

:15 second Active Hang + :15 second Passive Hang

8 Alternating Box Step-Ups 

6 (Inchworm Push-Up + 2 Down Dog Toe Taps)

Bar Pull-Over + Skin the Cat Skills and Drills

12 mins play around with

Bar Pull-Overs

Tuck Front Lever

Inverted Deadlifts

Low Ring Skin the Cat Progression

Extra Instructions / Coaches notes section 

This is meant to be a time for athletes to play and get the skilL of either the Bar Pull-Over or play around with some other movements that are targeted and create great progressions for spacial awareness, lat strength, and some gymnastics high skill work. Even if athletes are just working into a couple seconds at a tuck front lever this is great. Low Ring Skin the Cat progressions are equally valuable as well to play with skill development and practice. Have fun with it today and get some of those big and small wins for athletes.

CONDITIONING

16:00 minute EMOM

Min 1: 1-3 Bar Pull-Overs or 1-3 Low Ring Skin The Cats

Min 2: 8-12 Dual Dumbbell Box Step-Overs 22.5/15kg

Min 3: :30 second Wall Facing Handstand Hold

Min 4: 50 Double Under’s

Optional Accessories 

3 Sets, For Quality 

10/10 Single Arm Dumbbell Bent Over Rows

12 Dumbbell Bicep Curls

10 Supine Leg Raises

Rest as needed