Prep
Equipment Required: Foam roller, light/medium band, rope
1) Foam roll everything
2) BP Dynamic Warm-up x 5 minutes
3) X-Band Walk + Goodmorning: 3 x 5 right + 5 Left + 5 GM. Rest as needed.
4) Jump Rope Practice 3:00
A.
40-30-20-10:
Double Unders
Air Squats
Kettlebell Swings (53/35)
*400 meter run after each round
- Goal: Challenging but sustainable pace.
B.
10 minutes work on 1 gymnastics static hold
- handstand
- L-sit
- Bar or ring support hold