Warm up:
Mobility 10 mins target areas/movements that have been problematic
10 mins Dynamic warm up (include inchworm/bearcrawl/walking lunge open to side angle)
Gymnastics skill work:
Pick one skill and work progressions (10 mins)
Wod: 10 min max m row
Alternate pace every two minutes 22/26/22/26/22
Cool down: tabata yoga holds
Alt garland pose and downward facing dog
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