Warm Up

Cardio 3:00
then
thoracic flow 5 reps of each movement
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel



Gymnastics Conditioning (6:30 total time)
1 min hollow plank hold
1 min handstand shoulder taps
— rest 2 min —
30 sec hollow plank hold
30 sec handstand shoulder taps
—rest 1 min —
15 sec hollow plank hold
15 sec handstand shoulder taps


Strength
3 x 8 each side touchdown squats- higher than before
then
front squats
4 sets of 3
65-70-75-80%




WOD
"Chicken Fried"
18:00 AMRAP
100 feet farmer carry
30/22 cals bike
5 wall walks
30/22 cals row
60 second plank hold