Warm-up
100 dubs
50 shoulder taps
*scale as necessary
6 minutes working banded couch stretch and calf stretching
Gymnastics
Max effort freestanding handstand – work on staying still. Must stay within 4×6 mat.
Max effort handstand walk- for those who can go the distance w/ turnarounds
Strength (30 Minutes)
1. Back Squat with Chains (keep at 60-70%)
2-2-2-2-2
-Working on speed out of the bottom
2. Front squat
1-1-1-1
WOD (15 min)
3 Rounds
In 4 Minutes Complete
120 Double Unders
20 Unbroken Chest to Bar Pull-ups
Then AMRAP
Overhead Lunges with Axel (135,95)
Rest 1 Minute
*If you break up the pull-ups it is 6 Burpees on the spot before continuing the set.
Open- (115,75)