08.15.2024

A.  Gymnastics complex- rest as needed between sets2 sets

1️ HSPU from the box x 2
2️ Walk out to plank and back to stack x 2
3️ Leg raises x1 per leg
4️ Corner walk x1 per corner
5️ Leg raises x1 per leg
6️ HSPU from the box  x 2

TTB skills- one set
A. 3 x 15 seconds hollow hold + 15 seconds arch hold
B. 15 straight leg lifts on the floor
C. 2 x 30 banded lat push downs- open hands
D. 2 x each - 5 kip swings with partner giving a target for feet. 

WOD
"Preparation"
10-9-8-7-6-5-4-3-2-1
TTB
200m run
then
2-4-6-8-8-6-4-2
push ups
150m row or 40 DUs