WARM UP2 X's :  

  • Short lap.
  • 6 safety vaults
  • 6 ring rows
  • 9 push ups
  • 12 air squats. 

Mobility:
5:00 min Calf smash on KB. Then 2 min LAX ball tack on achilles

Skill:
E2MOM for 10:00 min: 

30 sec front support on rings or parallel bars
30 handstand holds.(supported or unsupported) 
6 shoot thru's (option L-sit)

Workout:  
Mile loop
75 wall balls 20/14#
50 pullups or 75 ring rows

 

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