Warm Up
5 Minutes Foam Roll and more soft tissue work (Your coach will help you)
5 Minutes Jumprope
Strength/Skill
- A: 3 attempts at a max set of unbroken double unders
- B: Take 15-20 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
| One method may be to set up a circuit of several different movements and cycle through NOT for time. For example: |
| “Three sets, not for time, of: |
| Muscle-Ups x 3-5 reps |
| Handstand Walks x 5 Meters |
| Pistols x 3-5 reps each leg” |
MetCon
3 Rounds For Time
- 10 HR Push Ups
- 20 Abmat Sit Ups
- 30 Double Unders (90 singles)
- 400m Run
