Sally’s Level 4 -Comp Prep

21 Feb

Gymnastic Warm up & Skill:

Shoulder Complex

Skin the Cat 3×3

Proper Plank 3xME

Kipping Shape (tight) 3xME

Leg Lifts

Headstand Progressions

 

Oly Skill:

Squats Cleans 3×3 (work the 3 positions each rep)

 

Stength:

3rm Deadlift

 

WOD

2 short 5 minute bursts.

5 Minutes max double unders

straight in to

21-15-9

Burpees and Box Jumps

You don’t need weight to mess you up. Just ask Adrienne and Ben what the burpee and box jumps felt like after 5 minutes of DU’s.

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