(Practice / Gymnastics Focus)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 20 sec TVWQ, 20 sec light AKBS, 20 sec hanging shrugs, 20 sec handstand hold
SOD
Every minute, on the minute, for 12 minutes:
Min 1, 4, 7 and 10: 8-10 Ring rows (elevate feet if needed)
Min 2, 5, 8 and 11: 30 sec Side plank hold (alt sides = 2 rounds/side)
Min 3, 6, 9 and 12: 2 Turkish get-ups per arm (DB or KB)
Skill Work
Every 2 minutes, for 18 minutes (3 sets rotating through):
Station 1: 6-8 Rolls to Candlestick (double or single leg stand-up)
Station 2: 45-60 second Nose-to-wall handstand hold OR HS walking practice
Station 3: Ab-wheel roll-outs x 12-15 reps
