Warm up
2 rounds
Bike 12/10 cals
10 spiderman lunges (5/side)
10 Cossack squats (5/side)
5 hollow/arch swings
5 air chair swings


Mobility: https://www.instagram.com/p/BxQoUvAl1VT/

10/side tall plank groiners
10/side quadruped alternating straight leg groiners
10/side tall plank alternating pigeons
10/side straight leg abduction reaches
10/side alternating straight leg lowers
10/side supine 90/90 hip switches


Skill: stamina squats week 5
Every 90 seconds for 6 sets
1 front squat + 3 back squats @ 70-85% front squat 1RM


Gymnastics Practice: TTB drill https://www.instagram.com/p/BwH-gWHBTy_/


WOD
every 3:00 for 7 sets
400m Run
5 TTB
5 Burpees