MONDAY

Wrist wraps/tape

Grips

Knee Sleeves

Skipping rope

Mobility

·  Shoulders

·  Core

·  Hips

Technique:

·  HSPU

·  Box Jumps

·  Double unders

·  Gymnastic movements

WOD

10 Minute EMOM

·       HSPU’s OR Box Piked Push-ups and

·       Box Jumps (24”/20”)

Rest 2 minutes

10 Minute EMOM

·       1 Complex/min:

o 4 Knee Raises

o 3 Knees-to-Elbows

o 2 Toes-to-bar

o Optional 1 Bar MU

Rest 2 minutes

5 Minute EMOM

·       Double-unders – maintain numbers across all 5 sets

Focus:

· Consistent sets and pacing – pick numbers and maintain them.

·   Braced core, good hollow & arch