Warmup
0-3
bike or row
bike or row
4-9
10 air squats
5 jump squats
jog around
side to side stationary lunges
jog around
5x 10sec cobra to 10sec child pose
5x down dog push ups
20 alt DB press ( 5-15lb]
Skill Work
15 min of work
Gymnastics
handstand kipping drills
Hand stand walks
Gymnastics
handstand kipping drills
Hand stand walks
Metcon
1-10 k2 e
10-1 med ball clean
1 clean and jerk each rd
[70% of 1rm]
10-1 med ball clean
1 clean and jerk each rd
[70% of 1rm]
Coaches Choice
