FRIDAY

Mobility & Movement Warm-up

·        Shoulders & Core

·        Hips & Ankles

·        Handstand Push-ups/ box Piked

·        T-2-Bar/Knee Raises

Focus:

·   Gym/Met. conditioning

·   Movement speed and efficiency

WOD

25-minute CAP

Complete the Following

Partition as Desired

·       50 Handstand Push-ups

·       100 Toes-to-Bar OR Knee Raises

·       100 Box Jumps (RX 24’/20”)

Focus of WOD:

·  Building gymnastic set volume

·  Cycle speed with movements

·  Building on Box jumping rhythm (eg: rebounding, reinforcing jump-zone, landing them when fatigued).