Warm up
leg swings forward/backward and side to side x 15 each direction
1:00 wall sit
90/90 hip switches x 10 each side
perfect stretch x 4 each side
1:00 squat hold
3:00 cardio choice


Push Down Drill for gymnastics- find a strong hollow/push down for pull ups, ttb, knees to elbows, bmu
https://www.instagram.com/p/CiyoWY5gHJU/



Strength
tempo back squat
"drop em slow to grow"
5 sets of 3 reps with a true honest 5 second negative
all reps done at 60%


WOD
"Poodle"
8:00 AMRAP
10 DB box step ups 50/35 35/20
10 TTB or hanging knee raises
30 DUs or 60 singles