(Practice / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 tubing back flies, 10 banded behind the back teeter totters, 5 lunges / leg
SOD
4 sets through the circuit.
Standing Dumbbell Shoulder Press x 10 reps (wt = athletes choice)
Rest @45 seconds
Alternating Forward Lunge with 1 DB x 10 reps each leg (1 DB)
Rest @45 seconds
Prone Plank Hold x 45 seconds
Rest @45 seconds
WOD
Annie
50-40-30-20-10
Double Unders and Abmat Sit-ups
