Dynamic Warm-up

Mobility: Foam roll x10 each: pick 3 spots most sore

10 min of Skill: back and forth sets of 6-10 reps
Pick one gymnastics skill and combine it with one non-gymnastics skill. Spend 10:00 working on these going back and forth. Keep sets small to ensure good movement patterns
(for ex: HSPU & Barbell work)

Metcon: 20 min AMRAP

Row 250m/Bike 0.4
rest between each

5 min foam rolling – hamstrings, IT bands, quads, lats