Tuesday July 16

Warm-Up
2 rounds of
R2R Inchworm
Bunny Hop back

then,

2 Rounds of
5 Hanging Scap Retraction
10 Hip Bridges
10 Supine to Hollow
10 Superman

Skill – Kipping
– 2 x 5 Arch-Hollow Holds + 5 Kip-to-Bridge
– 2 x 5 Straight Arm Kip w/ Hip Raise
– 1 x 5-10 Straight Arm Kip w/ Knee Tuck
– 1 x 5-10 Straight Arm Kip w/ Knee Tuck to Leg Extension

Met-Con
30-20-10
Box Jumps
T2B / K2E / Hanging Knee Raise

Mobility
3min/side Death Stretch (2 x 45sec quad / 45sec hip flexor);
90sec/side Lat/Tri Band Stretch (1x30sec stretch, 6 x 5sec Active Shoulder + 5sec Relaxed Shoulder)