Toes 2 Bar and Butterfly Pull Ups are Whats in store for today!

Warm Up:
20 sec -row slow 20 Med-20 fast then 20 sec Handstand  hold
20 sec row 3 sets increasing from last 3 then 10 push ups
20 sec row x 3 sets slightly faster than previous the, 10 dislocates

Mobility :

2:00 pec minor smash with ball both sides
2:00 Thoracic Cavity ball work

Stretch together:


Skill Work: Toes 2 Bar

• Position work- HOllow and Arch holds
• Taps 10 reps and a stop
• knees to chest getting the swing

Skill Work: Butterfly Pull Ups

• Low bar: rotation of upper body work- chest through
• High bar just the leg rotation
• Putting it together!

Workout:

15-12-9 Of:

• chest 2 bar or modified Pull ups
• Row Calories
• Toes 2 Bar

After each round run 100 M