I: Warm Up:
3 min Jump rope
+
Dynamic Gymnastics stretch and mobility
II. Kipping Positioning on the floor
- 20 Sec Hold x 3 sets
- Superman Holds with PVC
- 5 Hollow rocks x 3 sets
- 5 Superman Rocks x 3 sets
- 10 sec shoulder retractions x3
- Dead Hang pull up - or attempts or negatives
- 3 of 5 sets of swing stops
- 3 hand releases
- Partner spotted kips.
- For those who are trying to connect I will cover the transition.
IV: Toes 2 Bar- Basic overview
WOD: 10 minutes AMRAP of:
5 Pull ups any variety
10 double unders- 20 single unders
5 Toes 2 Bar or knees to elbows- scaled
10 Air Squats
5 push ups- banded -scaled
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