Oh, look! Reid has the muscle-ups! Go to Gymnastics tonight at 730pm to get more party tricks like these :)
Self Myofascial Release: Foam Roll Hips and Upper Back, til 5 minutes past.
Mobility: Wall Quad Stretch, 1 minute each side.
Dynamic Warm-up: 3 rounds of 5-10 reps each: Cat Camel, Thoracic Mobilizations, Leg Swings, Vertical Jumps, Arm Swings
Metabolic Conditioning: For Total Time of Rounds: 10 Rounds: 3 Weighted Pull-ups (45/25), 3 Box Jumps (34/30), Sprint 30ft. Rest 1 minute between each round.
ON RAMP: (held downstairs at 530pm and 630pm, taught by Liz!)
Skill Work: Front Squat
Metcon: Tabata Plank, Tabata Goblet Squat
GYMNASTINESS: (held upstairs at 730pm, taught by Sammy)
Warm-up: Ring support, 90 seconds total
Kinesthetic Awareness: Skin the cat
Metcon: 12-8-4 reps for time