A. Skill practice — Some options: double-unders, muscle-up transitions, pistols, rolls, handstands, etc. Come to the gym with a plan of what you want to work on.
B. 10 sled push sprints – These will be one length of the gym only, and should be weighted so that you can still have fast foot turnover (i.e. not a slow slog). Rest 90 seconds (or however long it takes to cycle through everyone).
C. Tabata boat rockers.
D. 3xME superman holds.
A. Rope climbing technique. Shout out to Hillary for sharing her wisdom with me yesterday. I am getting there. Some day i will conquer the rope!
B. Fun with my fellow ladies. Used 55#.
C. The best thing I can say about these is they are done.
D. 45, 62 and 60 seconds. Thanks for adding the special music, Colin!