Monday Gymnastic/midline
Warm up
3 rounds:
10+10 Big arm circles (Forward/Backward)
5 Push ups to downward dog pose
20 Alt single leg RDL with kettle bell
30sec Bottom of the squat hold
Then
Skill
Practice one or two of the movements for 10 min
1 kick up to wall
2 Kick up, move one hand at a time up and down from the floor
2 kick up and walk 1-2 step to wall
3 kick up and walk 1m to wall
4 kick up and walk on the floor
Press hands and shoulders from the floor, tighten yourself as you do before a lift
Metcon
4 rounds, TC 20min
400m Run
Handstand walk
20 Alt DB Hang Clean and Jerk 22,5/15kg
L1: With a weight vest, 10m hs walk, 30/22,5kg
L2: 10m hs walk
L3: 5m hs walk
L4: 2,5m hs walk, 15/10kg BD
L5: Walk into wall 1-4 times or 1min wall handstand, 10/7kg DB or KB
