WARM-UP
ON A 7:00 RUNNING CLOCK
2 ROUNDS
:30 SINGLE UNDERS/HIGH JUMP SINGLE UNDERS/DOUBLE UNDERS
5/5 COSSACK SQUATS
:30 SQUAT HOLD
INTO…
1 ROUND
15 AIR SQUATS5 INCHWORM WALKOUTS
10 SCAP PULL-UPS
:20 KIPPING SWINGS
WORKOUT
FOR TIME (20 MIN CAP)
100-80-60-40-20
DOUBLE UNDERS
30-30-30-30-30
AIR SQUATS
15-15-15-15-15
CHEST TO BAR PULL-UPS/JUMPING CHEST TO BAR PULL-UPS
POST WORKOUT SKILL
ON A 10:00 RUNNING CLOCK….
PRACTICE/PLAY WITH HS WALK + HANDSTAND HOLDS
SUGGESTED DRILL….
-GUIDED WALK
-BOX WALK
-BEAR CRAWL
-SUPPORTED HS HOLD
-HEADSTAND/KNEES SUPPORTED HOLD
