Warm Up
S.mobility
Side step x4
Frankensteins
Run backwards
Walk –> Broadjumps
Cartwheels
Inchworm, push up, cobra, inchworm, fwd roll
Crab crawl

 
Skills
Lat activations x10
L-sit tucks x10
Hollow position jumps x5
8-10 mins
Skills
OH Plate holds
Box Rotations 3×1
Wall Kick ups
Shoulder taps x 15 against wall
Partner Handstand 30s
Free Handstand 20s
Handstand walk 2 matts rest x4

 
Metcon
GYM.15.11.19
L-Sit hold for 2 minutes, everytime you break stop the clock 5 burpees then restart the clock.