Warm-Up
3 Sets, For Quality
30 second Jump Rope Practice
14 Second Ice Skater Hops
Gymnastics Skills Acquisition / Play
Freestanding Hold Drills and Skills
4 Sets
1:00 minute : Accumulated Handstand Hold
1:00 minute : Rest
Scale:
-Wall Facing Handstand Hold
Conditioning
"Robert Frost"
For Time
25 Burpees
50 Abmat Sit-Ups
10 Wall Walks
100 Double Unders
10 Wall Walks
50 Abmat Sit-Ups
25 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 Twisted Dragon Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstring Stretch
Optional Accessory Work
4 Sets, For Quality
:30/:30 Second Side Plank
10 Ring V-Outs
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