Group: 3 in 3
In place lunge
Rowing Sit-ups (lying flat, come to a vertical back position with knees to chest)
HR push-ups
Technique: Work on the hollow position on the rings. Start with hollows on the ground and then transfer the skill to the rings, holding the top position for a total of 30 seconds.
WoD: 8’ Upward Ladder for Total Reps
Box Step ups (24/20)
x10 Flutter Kicks (L+R=2)
Ring Dips a/b) banded or on the box
Coach’s Notes: 1st round, do 10 flutter kicks, second, do 20 total, etc…
MOB: Lax Glutes, Roll Quads, Lax Pecs/Shoulders