Prehab

2 sets

10 yoga push-ups

10 cat/cows

10 kipiping swings

MetCon

3 rounds for total reps

1 min Calorie row

1 min HRPU

1 min Speed skaters

1 min calorie bike

1 min rest

 

Strength

A1. Bench Press 8-6-4-2

A2. Face pulls x15

 

Skill Work

3 sets

:20 L-sit hold w/ flutter kicks

:20 single leg wall sit (ea leg)

:20 handstand hold