Tempo!!!!

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Monday

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

50 heavy Russian swings

Internal/external rotation
PVC arm circles

Skill
Practice
Handstand walks
(Use wheel barrow drill).

Front squats
3-3-3-3. At tempo 42X1

After each set of squats perform 10 air squats afap.

Wod.
10 minute amrap
35 double unders
15 kb swings. (1.5/1)

Mad mobi.
Press ups
Hamstring up n over
Roll it band
Roll calves on bb

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