Warm Up:
Mobility (5 mins) include achilles/ankle
Tabata Skipping (5 mins)
Can be singles, doubles, single leg etc, mix up each round
Squat therapy: 10x wall squats and 10x goblet squat
10 rnds 5 sec hold in bottom of squat 10 sec rest. We will use this time for you to fine tune your squat position, your coach will give you some tweaks even if you squat awesome :)
Review: proper foot and knee position in walking lunge
WOD: For time
100 ft walking lunge
50 Air squat
25 back extensions (supermans or you can go off a medball)
Cash Out: Open Gym
Pick a gymnastics weakness and work on it (gymnastics skill progression work)
SILVERS:
PUSH PRESS 5-5-5-5-5
WOD: For time
60 cal Row
30 KB Deadlift (sumo stance)
100 single skips
60 green box step ups
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