WARM UP:

  • Short lap
  • Up and back walking lunge.
  • Up and Back
  • Up and Back toy soilders.
  • 5 inch worm walk outs.
  • 10 hollow rocks or 30 sec hollow hold. .
  • NJ sprint.
  • 12 jumping lunges.

Mobility:
2:00 min per side
Shoulder Rotator Smash and floss w/ LAX ball- this is done on the floor

Skill/ Strength:
Strict Pull ups 3X8
Ring Dips: 3X8.
Then 5 mins Muscle practice or Ring Muscles ups

Workout:
3 Rounds:
Long Lap
10 V-Ups
10 Burpees to a 6' target
 

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