Warm-up:
3 rounds:
10 PVC Pass-throughs
3 Wall Walks
:30 sec arch hold
:30 sec hollow hold
Capcity/Gymnastics:
With HR between 140-150BPM
5 rounds of:
2:00 Double-Unders
1:00 Chin-toes HS hold
2:00 Burpees
1:00 Shoulder taps/Hip taps
1) 20x croc breathing
2A) internal rotation bridge
2B) iso plank