Pike & V-ups

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Dynamic warm up

Group warm up

Skill
pike and V ups: 3x 10 each movement
-sitting on floor in pike position, put hands down on side of legs and lift legs
off ground. Keep legs as tight as possible throughout exercise. Don’t let legs hit the ground until you complete 10. Repeat exercise in straddle position, with hands being put down between legs. This is a hip flexor exercise to prepare for L-sits.

Strength
100 push ups in as few sets as possible

Back squat
Build to a 20 rep max.

3 rounds for time
Row 500 meters
12 burpees over rower
18 abmat sit ups

MaD mobi
Knee on the wall
Roll quads w bb
Press ups
Calf stretch
IT band up and over

 

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