Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
“Agile Gymnast”
Complete as many rounds/reps as possible in 20:00 of
5 x Bar Muscle-ups
10 x Burpees
15 x Box Jump Overs (24/20)
20 x Pistols (10L/10R)(Alternating)
Notes: Today’s scaling options for bar muscle-ups will be 1. 7 x Jumping Muscle-ups or chest-2-bar pull-ups 2. 10 x pull-ups. Athletes must have have chest-2-bar pull ups to choose jumping muscle-ups as an option. Get some!
Post rounds/reps completed to comments.
Skill Development
Handstand Skill Work (HS walks, freestanding, shoulder taps, kick ups, etc.)
“Agile Gymnast”: 3 + 17 (Jumping BMU/Pistols on bumper stack)
Agile Gymnast: 3+29 (jumping BMU and almost full depth pistols!)
5+24 scaled (jumping BMU).
“Agile Gymnast”: 2+6 (Jumping BMU)