11-1-2021

Warm-up

500m row
25′ knee to chest
25′ quad qalk
25′ figure 4
25′ pike walk
2 rounds
10 KB swings
15 banded good mornings
20 air squats
3 rope walks

Mobility

PVC
1min LAT foam roll (es)

Skill

10 min
Choose a gymnastics skill you want to work on

Conditioning

1000m row
40 power cleans (135/95)
1000m row