13/02/24 New Start

Warm-Up

3 Sets, For Quality

30 second Jump Rope Practice

8 Walking Inchworm

 10 Alternating Dead-Bugs

12 Plank Shoulder Taps

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 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch