Warm-up: Hit about 5 Min of related soft tissue work, followed by: 15 PVC pass throughs 15 Push-up walk outs 15 Rower pike ups Coaches notes: On the PVC pass throughs set your hands in a wide grip that allows you to pass the PVC over your head while maintaining straight arms. Get set with your feet [...]

Skill: A: 10 min cartwheel practice  Coaches notes: Practice hand and foot placement first to build a better understanding of the sequence and then focus on getting your body moving in a vertical plane directly over your hand and foot line placement on the floor. Strength: B1: 4 x 4 Straddle presses to handstand against [...]

Skill Work: A: 4 Sets x 10/leg Forward standing leg kicks x 20 Beat swings x 10 Feet together squats x 30 Sec Forward Leaning Rest with fingers pointing backwards *RAN Coaches notes: Make sure to maintain focus on controlling through your shoulder girdle and lats on the beat swings. Think about pushing and pulling [...]