Warm up:
- 5 Inch worm walk outs
- 10 shoulder taps
- 10 Lunge stretches
- 15 air squats
Skill:
DU practise-> Progressions withclapping. Then learning the rhythm with jump rope swingsbeside body and keeping elbows close with elastic bands.
Next 5 sets of 30’ DU practise
30’ rest
WOD 1: 12 min EMOM 6 rounds of
- 8-12 push ups (should be challenging: approx 60% of max push ups during test)
- 30 sec. dead bug
WOD 2: 15-12-9. 5 min. time cap
- Jump Squats
- Jumping Lunges (per side)
Core: Tabata (4 rounds of)
- 20’ Hollow hold
- 10’ rest
- 20’ Bicycle crunches
- 10’ rest