A) Warm-up
Run 400 meters. 200 meters forward, 200 meters backward.
Then complete a dynamic circle warm-up
B) Mobility
Tissue Work
– Lax Ball on calves + ankle mobility with a band.
C) Skill
Gymnastics EMOM
*Pick two gymnastics skills. Spend 5:00 prepare then another 10:00 of running the clock performing in EMOM fashion.
– Handstands (holds, walking, freestanding)
– Hollow Holds or Rocks
– Pistols – Pull-ups (kipping or butterfly)
– Muscle-ups (ring and bar)
– T2B
– Kipping
– HSPU
EMOM 10:
ODD Minutes: 30s Practice
EVEN Minutes: 30s Practice
D) Conditioning:
“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
20:00 Cap
E) Extra Credit
Accumulate:
100 Banded Leg Curls each
50 Banded Hip Flexor Pulls each