Obstacle course......3 minutes:
Warm Up: 2 rounds of
- 5 PVC Shoulder dislocates
- 5 PVC overhead squats
- 20 second hollow holds with PVC overhead- advanced rock it
Shoulder Mobility work:
- Partner straddle shoulder stretch with PVC and Rolling around scapula with a firm ball
Shoulder and Core strength: 2 sets of:
- 3-5 Push Up Paralette pass throughs rest 15 sec
- 5 dips rest 30 sec - advanced on rings
- 15-20 sec "L" holds rest 15 sec
- 6-8 'V' snaps rest 45
Pull Ups- can you do a strict one? Lets try it on Bar and Rings
- PVC Demo of pull up then move to a low bar for kipping and butterfly style intro
- 15 second Hanging Hollow and superman holds
- Banded Pull ups on high bar on a high bar
A bit of crazy core playing
- banded lever on rings with bands
- skin the cats on low rings
**** Our next class will be Oct 13th and we will be doing Muscle Up progressions, put it on your calendar ****
