TUESDAY 11/13/2018

WARM UP

JUMPING JACKS (gymnastics = arms stretched all the way up and clap our touch)

BURPEE

AIR SQUAT

TOE TOUCH

**gymnasts = alternate with a round of air squats and toe touches and then next round do “your” grandpa squats (narrow squats) in place of air squats and toe touches. “Your” = the highest level you are at, i.e. if it’s hands to floor then back up do that, if your highest level is narrow air squats with arms straight overhead, then do that.

THEN

1 MIN WRIST STRETCH

SKILL

4 MIN HANDSTAND

3 MIN HOLLOW

**Gymnastic students: Quality over Quantity

  • If you have a wall or freestand, please use bands on rig (3 to 1) 3 banded then one free or all 4 banded if not comfortable with free - you are looking for pressing, stretching, control and use of fingers and hands.

  • If you DO NOT have a handstand, please do 2 donkey kicks with control (cycle and recycle to the best of your ability), then do 2 tripod to headstand (use wall if have to) and repeat for 4 minutes.

  • HOLLOW: Alternate between Prone (facedown) & Supine (faceup)

wod

  • 1 arm db shoulder to overhead

  • goblet lunges

  • straight leg situps