Warm Up:
One length each movement:
Hands overhead hop
Bear Crawl
Crab Walk front
Crab Walk backwards
Inch Worm
Walking lunge
High knee walk
SKILL: Hollow body holds/Superman holds/Kipping work on bar transition from hollow body to superman, generate movement from the shoulders keying on maintaining rigid body position
STRENGTH: Front Squat
7-7-7 Regular Same weight all through
4-4-4 3 sec Hold in bottom
WOD:
5000m row
Depending on class size, you may start with the wod and do skill work and strength after or vice versa.
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