Gymnastics Warm Up:
20 Second Dip Support
30 Second plank with shoulder taps
10 Lunges (ea leg)
8 minute practice
10 Second Tripod Headstand + Forward Roll
10 Wall Taps facing wall (alternate picking your feet off the wall)
5 bottoms up kipping handstand push up (start in the bottom of your HSPU and kip up) – Scale with 10 Pike Push Ups
AMRAP- 30 Minutes
25/20 Cal Bike Or 100 DU’s
10 Single Arm Russian Swings (ea arm)
50′ Bear Crawl
10 Pull Ups
Rest 1 Minute
Body: 100 Single Unders – 35/25 – Ring Rows
Scaled: 100 Single Unders – 35/25
Alternate Bike and Jump Rope between rounds.
Intent: Easy aerobic work to finish the week off!
Tabata Handstand or Plank Holds – get everyone in on the fun!!!!!