7.14.2022
Warm-up
[3:00-10:00]
7 minutes @ warm up pace
1:00 cardio of choice
10 arm swings/direction
10 leg swings/direction
5/5 single leg RDL
5/5 cossack squat (unloaded)
Specific Prep
10-20:00]
Set up for workout / sort out skills you plan to work on
COACHES: use this time to help you class find the right skills/progressions they should work on.
**Be mindful that we do have pull ups and bar muscle ups in Friday's metcon!
Metcon
[25-55:00]
Beta Ray Bill (Calories)
10 rounds @ SUSTAINABLE Pace
90s Bike/Row/Ski/Jog
90s gymnastic skill practice (ie handstand walk, kipping, pistols, ring/bar dips, HSPU, plank holds, dip support holds, hanging from bar etc.)
Choose a pace on cardio that is sustainable for 1 hour, this shoul dfeel pretty easy
For gymnastics practice, the goal is to get quality practice/reps, not a high volume.
Cool Down/Stretch
[55-60:00]
childs pose 1:30
Thread the needle 30s/side
wrists stretch 30s/30s each direction
