FRIDAY 200221
6 Coach Gaela, 9, 10, 11 Coach Brandon
430 & 530 Coach Gaela

Warm-Up
1 min Jump Rope
:30 Push Ups
1 min Jump Rope
:30 Hollow Rocks
1 min Jump Rope
:30 Plank Shoulder Taps
1 min Jump Rope
:30 Banded OH Press
1 min Jump Rope

mobility on wrists and front rack position

Skills & Drills: Wall Ball / Overhead Walk / Handstand Walk
EMOM 15 of:
Min 1: 10 Heavy Wall Ball (30/20)
Min 2: 150’ Double KB Overhead Walk (6x across)
Min 3: 25’ Handstand Walk (1x across) -use Obstacles, straight line, or handstand walk attempts

“Perfect Ten”
On a 10 minute clock:
30 Ring Rows
60 Ball Slams AHAP
90 Anchored Sit Ups
Max Rep Double-Unders in remaining time


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