Warmup

Dynamic Athletic Movement 

10 Minutes: Movement Flow
Downdog Walk, Frog Hop, Lateral Ape Walk
Reverse Downdog Walk, Reverse Frog Hop, Lateral Monkey Walk

Try doing a few reps of one movement and then switching immediately into a different pattern seamlessly. Start slowly and as you practice increase the speed. Be mindful to use correct form as you play with flowing from one animal to the next. Try to keep moving for the entire 10 minutes.

Skill

10 Minutes Pull-up/Crow + Somersault Practice

L4 – 3-5 unbroken sets of 2/3/5 – 2 strict chest to bar/ 3 strict/ 5 kipping AND try pressing to Handstand from Crow/Tripod

L3 – kipping technique practice – swing/drive/kip/return

L2 – strict pull-up practice – sub-maximal sets/chin-ups/negatives/partial reps/scap-retractions

L0/1 – same as L2, and ring rows

***between sets of Pull-ups, practice finding your balance in the Crow pose, and then overbalance toward your fingertips, tucking your chin and rolling through a somersault into a squat stance. It should go without saying that if you can’t get into the Crow pose yet, work on that rather than the somersault.

Conditioning

“Useful Fiction”

Levels 3/4
(16 Minute Limit)
25 Burpees
20-15-10
Toes to Bar
Ring Dips
25 Burpees

Level 2
(20 Minute Limit)
20 Burpees
40-30-20
V-ups
Box Dips
20 Burpees

Level 0/1
(20 Minute Limit)
15 Burpees
30-20-10
Butterfly Sit-ups (or V-ups)
Box Dips
15 Burpees