Janet D!!

Warm Up and Mobility

Strength
Deadlift
50% x 8
60% x 4
70% x 2
80% x 1
90% x 1
101 – 105% + x 1
This is a max out session. You do not need to use these % to achieve it. Use what works for you

Or

Gymnastics/Skill
7-10 Minutes of
Alternating between
Body Weight Presses
– Handstands
– HSPU
– Handstand Walk
– Ring Dips
Jump Rope Practice
– Single Unders
– Double Unders
– Triple Unders

Open
100′ Handstand Walk
Every time you break complete 30 x Double Unders & 12 Pistols

Movie Clue – Christmas
“Diane”
21-15-9
Deadlift 225/155
HSPUs
9 Minute Cap