Warm-up:
Individual:
200M Run
20 Leg Swings
Crossover Symmetry
HandStand Practice
Group Warm-up:
High Knees Down
Butt Kicks Back
Spiderman Crawl Down
Backwards Bear Crawl Back
10 Dive Bomber Push ups
Banded Hip Distraction Stretch
Fitness:
Three sets of:
Back Squats x 6-8 reps @ 3 sec descend
Rest 60 seconds
Ring Rows x 10-12 reps @ 2 sec descend
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
WoD:
Four rounds for time of:
Run 200 Meters
20 Wall Ball Shots
10 Strict Pull-Ups
Performance:
Three sets of:
Back Squat x 6-8 reps @ 3 sec descend
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 2 sec descend
Rest 2 minutes
WoD:
Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups
Mobility:
Mash Calves on KB Handle
Use KB to mash quads
Mash Lats on Roller
Roll Posterior