9am Class “Dork”

Warm Up and Mobility

Strength
Back Squat
5 x 2

Or

Gymnastics/Skill
7-10 Minutes of
Alternating between
Body Weight Presses
– Handstands
– HSPU
– Handstand Walk
– Ring Dips
Box Jump Practice
– Rebounding
– Height
– Overs

Open Off-season
3 RNFT
Max UB Handstand Walk
Pistol Practice

“Lone Star”
3 RFT
50 x Air Squats
7 x Ring Muscle Ups
10 x Strict Deficit HSPUs 45/25