August 30, 2020

Warmup #1
Seated ankle Circles

Leg swings
⁃ forward/back
⁃ Side-to-side

Arm circles
⁃ small forward/back
⁃ Large forward/back
⁃ Split circles (from the top)

Gymnastics Warm up
:20 seconds work + :10 sec rest
(1) Hollow Body work x2
⁃ HB hold
⁃ HB rock
⁃ HB flutter kicks
⁃ HB Alt v-up

(2) Plank work
⁃ High plank x2
⁃ Low plank (elbows or hands) x2
⁃ Bear crawl hold
⁃ Bear crawl hold with shoulder taps
⁃ Side elbow plank (R) *thread
⁃ Side elbow plank (L) *thread

Skill work
Jumping & Double Unders

Review Form!
Hops!
⁃ Two feet – quick jumps
⁃ Two feet – tall jumps
⁃ left leg / right leg
⁃ Penguin jumps

Jump rope
⁃ single unders – for consistency
⁃ Single unders – for speed
⁃ Single unders – prep for doubles

Workout
3 rounds for time
14 min cap

10 OG burpees
20 Full Body Sit Ups
30 Woodchoppers (total, 15 right/15 left)
40 DB Hops

**use DB for woodchopper, ideally 40/25