Warm Up:
MOBILITY: Roll out/Run prep (achilles/calf/ankle mob)
Row EMOM 6 mins alt spm 25/30
Shoulder activation (either theraband exercises or dynamic mvmt or combination of both)
SKILL WORK: Pick a gymnastics skill and work progressions for 20 mins
WORK:
FT: Box Jumps, Wall Balls and Burpees
For time:
50 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs, 10/9 ft
50 Burpees
Rx2: any modification
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