200723

Thursday Gymnastic/midline
Warm up
3 rounds or 10 min
20 Air squats
30 sec Samson stretch, both legs
20 Jumping jacks
20 Banded pull apart
10 Hanging scapula shrugs
20 sec lats/hamstrings stretch, hands on wall
10 Banded RDL

Skill/Strength
Double under practice 5-10min
Jump unbroken sets
5-10-15-30-60-5-10-15-30-60
Rest as needed between sets
Scaled
3-6-9-18-36-3-6-9-18
Then
Take 5 min to practice rope climbs

Metcon
Team of 3
30 min AMRAP
1 Rope climb
20 Double unders
10 Wallballs 9/6kg
*Next person starts when the one before has completed double unders

L1: –
L2: –
L3: Halfway up in rope
L4: From floor to standing rope, 30 single unders, 6/4kg wallballs