13/08/24 Newstart

Warm-Up

:45/:45 Scorpion Stretch

15/15 Bird Dog from Crawling

-then-

For Quality:

3 Rounds

200m Run

15/15m Bottoms Up Kettlebell Waiters Walk

5 Wall Slides

5 Burpee Shuttle Runs, 7.5m Down & Back = 1

*Instead of a 3 point touch, perform a burpee behind the line each time.

Gymnastics Skill

Handstand Walk Drills and Progressions for Class (10mins)

Metcon

"Amity"

Every 3:00 x 5 Sets

15 Sit-Ups

200m Run

2 Wall Walks to 20'' off the Wall

Goal: Complete each set @ 2:00-2:30/set

Stimulus: Midline Endurance and Stability

RPE: 7/10

PRVN Recovery #2

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations