A. Warm Up
3 rounds
Push up hold 10 lateral shuffles maintaining position, 10 shuffles back
5 x Squat complex (1 air squat, 2 front alternating spiderman lunges)
B. Activation/skills
6 min AMRAP (min 2 rounds)
50 DU's/ 100 single unders/ or 1 min DU practice
4 Turkish Get Up - perfect technique
20 band pull aparts
C. Strength
Push Jerk from the floor
OTM for 10 min
3 reps (Start really light)*
*People MUST pause on the catch for 2 sec before bring feet back together or standing up rep to teach them to catch it with locked arms.
D. Gymnastics Endurance Bias Metcon
14 min OTM
- odd minutes: 15 wall balls
- even minutes: 20-30 HR Push Ups
Straight into
14 min EMOM
- odd minutes: 15 KB swings @ 32/24 (american ideally but can go russian)
- even minutes: 15 T2B