Warm Up
2 sets
30 seconds of banded palloff hold/side
30 seconds banded lateral walks/side
30 seconds donkey kicks
30 seconds KB swings- to eye level

then...
2 sets of
Hawaiian squats x 7/side- you can hold the rig https://www.youtube.com/watch?v=Ya7sdSAt1Hg
Wrist stretches x 30 seconds



gymnastics conditioning
Primer: COMPLEX: https://www.instagram.com/p/Bs8v7Y1Adfw/
4 rounds work rest w partner
30sec of work/30sec rest
•1 shoot out
•walk to inverted pike handstand
•4 shoulder taps
•walk to plank
•straight jump
•repeat for 30 sec



WOD

Every 2 minutes, for 24 minutes (12 sets) of:
15/12 Calorie Assault Bike
6 Sumo Deadlifts
Begin at 40% and build in weight across the 12 sets. A suggestion would be to add roughly 2-3% every set.

Mobility Challenge 9/22-9/29

1:00 each side supine twist
1:00 down dog
3:00 seated straddle
3:00 child's pose
1:00 each side dragon pose

1min= 1 rep