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13/02/24 New Start

Warm-Up

3 Sets, For Quality

30 second Jump Rope Practice

14 Second Ice Skater Hops


Gymnastics Skills Acquisition / Play


4 Sets

1:00 minute :

Pike Push Ups

1:00 minute  : Rest



Conditioning

"Robert Frost"


For Time

25 Elevated Burpees

50 Abmat Sit-Ups 

10 Pike Push Ups

60 Single Unders or 45 Half Squats

10 Pike Push Ups

50 Abmat Sit-Ups 

25 Elevated Burpees


Time Domain: 13:00-18:00 minutes

Time Cap: 20:00 minutes


PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Pigeon Pose


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