Today is a Rest Day for the program! Rest Day Recovery Yoga is for Today

Skill: A: 1 x 60 sec kick to handstand against wall Coaches notes: On your handstand kick up first get set in a deep gymnastics lunge with your front leg bent and your back leg straight. The lower you can get to the floor in this position the more balanced and stable you will be [...]

Skill/ Warm up: A: 3 set 10m Burpee broad jump 10m Straight leg bear walk 5/5m One leg jump 10m Crab walk *Rest as needed between sets Coaches notes: On your burpee broad jumps focus on maintaining a wide stance, knees tracking your toes, and keeping your glutes engaged to help ease stress and tension [...]

Skill: A: Accumulate 3min in any handstand hold variation (Freestanding, against the wall, inverted hollow, pike off the box, etc.) Coaches notes: On the handstand hold focus on keeping your arms at full extension creating a straight line from your wrist to your shoulder and all the way down to your hip aiming to connect [...]

Today is an active rest day for the program! 45 mins of one of the following: Rowing Running Biking Swimming  

Skill: A: Accumulate 2 min hang on the rope (every time you drop switch which hand is on top) Coaches notes: Maintain an active shoulder girdle and lats by pulling your shoulders down away from your ears and scaps pinned back while compressing ribs to hips and squeezing your glutes. Strength: B: 4 sets x [...]

Today is a rest day for the program! Try This Today!