Dynamic gymnastics warm up: 3-5 min
Gymnastics Strength work:
- 3x10 Tuck in and out from hollow
- 3x5 Handstand shrugs and shifts to ea side(back and wall facing)
Skill work: Front Levers
Metcon WOD
5 rounds of:
- 16 shoulder taps (8/8) chest facing wall or on box
- 5 front levers (use a band that makes it challenging)
- 25 Double unders/60 singles
Mobility:
- Pancake stretch- 1 min
- Pike stretch- 1min
- Butterfly stretch- 1 min
* can partner for all mobility to increase intensity
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