Warm up skill set:
- 5 hollow rock + :10 sec hold x 3 sets
- 5 Superman rock + :10 sec hold x 3 sets
- 5 Candlestick tuck jumps(adv)/ Tuck Jump (beginner) x 3 sets
- 1- Wall hold Handstand :10 sec x 3 sets
Skill work with a partner:
- Free standing Handstand holds :20 sec ea. x 3 - 5 sets
- Skin the cat - Low rings (beginner) High rings( advanced) 3 reps x 3 sets
WOD: AMRAP in 10 minutes of:
- 5 HSPU ( this can be modified)
- 10 Toes to Bar
- 25 Double unders
Cash out; FLEXIBILITY:
- Straddle holds :30 seconds
- Butterfly holds :30 Seconds
- Child's pose with Shoulder extension-:30 seconds
*** A partner can help with flexibility I will demonstrate at class.
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