Warm Up: Row 5 mins, every 30 secs change tempo, alternate between 22 and 26 spm
Ankle, calf, achilles and hip mobility
GYMNASTICS SKILL: Beat swing
Work on hollow body to superman position, legs together and toes pointed. Focus on generating the movement from your shoulders/chest, NOT the hips. Practice stopping and starting
3 sets of 10 swings
WORK: 5 RFT
10 Box Jump
10 Burpee
20 total DB lunge steps 40/25
Cash Out : Tabata hollow holds
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