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