Warmup Gymnastics WOD WOD Mobility WOD


Spealler Warmup Video




For Time:

20 burpee to straight jump to candlestick roll to straight jump.
50m broad jump
60 toes to bar




Strength Focus

Weighted Pullups

1-1-1-1-1-1-1 reps



Load and tension, hip flexion/rotation
- foot elevated, leg open
- Fold upper body forward, bend knee
- Load hip/butt, tension by extending leg
- 2 minutes each leg x 2 for 4 minute total

Mobility, I has it  Video





Back to Top