September 6, 2020

Warmup #1
5 min Hero Pose

Gymnastics Warm up #2
: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

Hops! 2 rounds of 20 reps each
Focus on: ankle extension through every rep. Achieving hollow body position (butt squeezed and toes slightly in front – not piked! Feet pinned together for all 2 foot jumps!⁃ Two feet - quick jumps ⁃ Two feet - tall jumps ⁃ left leg ⁃ right leg ⁃ Penguin jumps

Jump rope 2:00 each, 1:00 rest
Focus on: same as above! Plus….Avoid super fast singles done in workouts, even when doing “SU for speed.”⁃ Single unders - for consistency (focus on timing) ⁃ Single unders - for speed (still achieve full ankle extension) ⁃ Single unders - prep for doubles (high jump) ⁃ Double under practice (IF you have consistent sets of DU, otherwise, single arm rope swings with jump, switching arms)

Workout
14 min AMRAP

40 plate hops
30 shoulder (chest) to overhead w/ plate
20 med ball cleans
10 figure eights with med ball (each direction)