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
Socialize