Prep

Equipment Required: Foam roller

1) Foam roll wherever you need it x 60s each side

2) 1 Round:

– 3 each Spiderman Lunge

– 5 Upward to Downward Dog w Toe Touch

3) 3 rounds:

– 10ft Crab Walk

– 5 each Walking Lunges

– 10 Scap Pull-ups

A.

Gymnastics Skill Work

3 Rounds for Quality:

10s Hanging L-Sit Hold

10s Bar Support or Ring Support

20s Handstand Hold or Handstand Walk

B.

AMRAP 25

50 Meter Heavy Sledpush

Rest 60s.

50 Meter Sandbag Carry

Rest 60s

10 Meter Crab Walk

Rest 60s

– Goal: Sustainable effort with Nasal breathing

C.

Single Leg FL Calf Raises

2 x 25 each. Rest 60s