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 the wall (try to do with as little or no jump)
B2: 4 x 8/arm Incline Single arm Dumbbell bench press

Coaches notes:

Aim to use little to no jump on the straddle press drills. To modify practice by elevating feet onto a box or bench OR practice from a tripod with head on the floor and upper back on the wall.

On the single arm dumbbell bench press focus on pinning your shoulder blades together and make sure your rear delts and entire upper back is firmly pressed into the bench. The dumbbell should be set in line with your sternum and should travel in a straight, vertical line. Generally speaking, feet should be in a wide stance with your entire lower half engaged. Before each repetition make sure to focus on keeping your elbow in while engaging your lats. Out of the bottom think about driving through your heel while keeping your feet grounded to the floor.

Strength 2:
C: 4 sets
20 GHD hip extensions
10-12 Strict pull-ups

*RAN

Coaches notes:

On the GHD hip extension make sure to set the pad close enough to allow for the edge of your hip to hang off the GHD at a full 90′ angle. Keep your belly button pulled toward your spine and squeeze your glutes at the top aiming to hit a straight line from your heels all the way to your shoulder reaching parallel to the floor.

On the pull ups make sure to wrap your thumbs as well as actively keep your shoulders pulled down and away from your ears to keep your lats and shoulder girdle activated. Modify with ring rows. Remember to hold your tight hollow all the way through and aim for full ROM every rep. Walk your feet back as much as needed. Body position stays the same no matter what variation you do.

Workout:
D: 12 min AMRAP
8 Burpee strict pull-up
8 Cal Assault Bike
8 Toes to ring
1 Rope Climb

Coaches notes:

On your burpees focus on maintaining a wide stance, knees tracking your toes, and keeping your glutes engaged to help ease stress and tension potentially placed on your low back and knees while getting to and from the floor. Remember just as with any movement to hold strong posture throughout, shoulders down and back, belly button to spine, and elbows hugging your body as you move through the push up.

On your strict toes to ringkeep your shoulder girdle and lats active by pulling shoulders down and away from the ears. Press through the palms to activate the lats while holding a strong hollow body position. Compress ribs towards the hips, squeeze the glutes, tuck the tailbone, straighten and engage the legs, and point the feet.

Accessory Work:
E: 2 min/side stretch split

Coaches notes:

Use boxes for support and try to get the split as squared up through your hips and shoulders as possible. 

Recovery:
Shoulders and Spine