WARMUP
200m run
10 high kicks
10 pvc pass thrus
10 pvc air squats
10 high kicks
10 pvc pass thrus
10 pvc air squats
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3 Partner ROW Relay -
2rds each
a1 row 250
a2 burpees
a3 air squats
Gymnastics Skills
Coach led progression & skill training
Whitten
5 Rounds for Time:
22 Kettlebell swings, rx70/53, 53/35, 35/26
22 Box jump, rx 24/20, 20/12 (rx must jump)
Run 400 meters
22 Burpees (jump and clap hands over head)
22 Wall ball shots, rx 20/14, 14/10
22 Kettlebell swings, rx70/53, 53/35, 35/26
22 Box jump, rx 24/20, 20/12 (rx must jump)
Run 400 meters
22 Burpees (jump and clap hands over head)
22 Wall ball shots, rx 20/14, 14/10
CORE WORK
5sec hold 3sets x 10 reps
5sec hold 3sets x 10 reps
