I am going to play this a bit by ear. I am going to be working a few things but my priority is the rope climb. Depending on the amount of people that come I will see what other things I can add.
Here is the outline.
Dynamic warm up:Gymnastics based
Core strength work:
3- 20 sec handstand holds
3-20 sec plank holds on ball
5 candlestick stand up one or two legs
Skill work:
Rope climbing for all levels!!
Please remember long pants or hi socks also shoes that can take a bit of heat on the inner sole.
Would also like to cover pistols too if time allows
Metcon quickie:
(for those of you who feel good about the climbing and want a little extra)
5 Rounds:
1 rope climb
5 pistols each leg
15 double unders
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