"Gymnasty"

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Lateral Shuffle

Skill (5-10 Min):

  • Box Handstands
    * If you have these, walk your hands around the box *

Strength (5-8 Sets):

  • Hip Flexor Raises

Met-Con (6 RFT):

  • 400m
  • 15 Ball Slams (50/30)
  • 10 Pull Ups
    * Rounds 1 & 4, 400m Run *
    * Rounds 2 & 5, 400m Row *
    * Rounds 3 & 6, .4 Bike Miles *

Mobility (NFT):

  • Ankles/Calves/Shins
  • Smash Shoulders w/Ball
  • Banded Shoulder Distractions
  • Dragon Pose
  • Pigeon Pose
  • Lizard Pose
  • Foam Roll