(Competition / Gymnastics Focus)
Warm-up (15 min)
SOD
1 set of each leg band work: (band at ankles unless otherwise prescribed) (10-12 min)
2 pole forward walk out > move band at knee caps w/20 air squats > 2 pole forward walk back
2 pole lateral walk out > move band under arch of both feet – standing single leg knee-up drives 15/leg > 2 pole lateral leg walk back
2 pole backward walk out > 20 plank jacks w/ band at ankles > 2 pole backward walk back
WOD
30 Toes to Bar
30 Calorie Row
30 KB Forward Alternating Stepping Lunges (53/35) (15/leg)
60 Calorie Row
30 KB Reverse Alternating Stepping Lunges (53/35) (15/leg)
30 Calorie Row
30 Toes to Bar
