Friday- June 30th

Weekly Group Warmup

PVC Warm-up

30 Jumping Jacks

Butt Kickers

Burpee Broad Jumps

Lunge w/elbow drop + twist towards back wall (all on same side)

Bear Crawl

Cossack Squats x 12

Inchworm w/push-up x 5

Huggers/Skiers x 10 each

Arm Circles (https://www.youtube.com/watch?v=ZOk1Wp2zEos)

Couch Stretch

Skill Work:

Take 15 minutes to work on progressions for any skilled movement.

*Pull-ups: https://www.youtube.com/watch?v=9hc_iJ9tlOQ

*Kipping: https://www.youtube.com/watch?v=4ZJMblG5apg

*Double-Unders: https://www.youtube.com/watch?v=9FLc4h5mhrk

*Handstands: https://www.youtube.com/watch?v=0WCAmeqQnSE

*Rope Climbs: https://www.youtube.com/watch?v=nI4MijQJ_No

*WOD

5x

Against at 2:00 running clock, complete:

10 KB GTOH

10 Goblet Squats

Max Reps Burpees

rest 2:00

*Cool-down

Foam roll

Stretch and hold for 60 seconds each: quads, glutes, hips

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