Image
Warm up:
3:00 Blood Flow
Into
1:00 KB Ankle Stretch
10 Wide Spider-Man Lunges
10 Narrow Squats
10 Banded Good Mornings
10 Cat Cows
Gymnastics skill
3 rounds NFT
- Pistol - 8 alt Reps - Pistol to Box, Pistols with weight, Pistol with plate underneath. ( RX: 2 tempo pistol (3 sec down) + 8 pistol )
- Rope Climb - Foot hold Drill x 3, Rope hang knees to armpits, (RX: 1 legless RC + 2 Rope climb)
- Box jump- 4 Box jump from seated, 4 Box Jumps (bounding) (adv: 4 S/L box jump e/s) *higher than last week
Conditioning
AMRAP 22:
10 DB S/A Deadlifts (50/35)
(Perform 5 on one side then switch)
12 Toes to Bar
16 Alt DB Box Step Ups
Intent: Grippy. Knowing how to break up the sets early and often to keep moving through it.