Reminder - these workouts are designed to be done after your gyms WOD so you will likely already be warm. These are quick warm-ups designed to get specific muscle groups ready for your skill work. Work through 1-2 Sets 8-10 Scap Pull-ups :15-:20 Hanging Hollow Body Hold* *Make sure to watch the demo video. Feet should be on the ground. This is a great warmup if you cone in your gymnastics movements, and/or are postpardum. Focus on lifting your hips to your ribcage and/or initiating the movement with a soft kegel so you are lifting your pelvic floor and not bearing down.

Strict Pull-Up

1 x MAX

Banded Pull-Up Hold + Slow Descent

5 x 5

Superman (Hold or Reps)

5 x 10

Hanging Lat Press to Hollow Body

Reminder - these workouts are designed to be done after your gyms WOD so you will likely already be warm. These are quick warm-ups designed to get specific muscle groups ready for your skill work. Work through 1-2 Sets 10 Kip/Arch to Hollow Body Swing* 10 Kneeling Straight Arm Lat Pull Down *Hold a towel between your feet focus on the momentum coming from scooping your toes forward and throwing your heels back. Shoulders should feel like they can move freely through the swing.

Kipping Toes to Bar

1 x MAX

T2B Rhythm Drill

Grip Strength Circuit 9 Min EMOM :30 KB Hold (Use a weight that is challenging to hold onto for the full time. Hold a KB in each hand at your sides) :15/:15 Rope Hang ( :15 with right hand on top :15 with left hand on top) :30 Hanging Hollow Body (Feet on ground, focus on pulling hip bones to ribcage don't just in a relaxed L shape)

Reminder - these workouts are designed to be done after your gyms WOD so you will likely already be warm. These are quick warm-ups designed to get specific muscle groups ready for your skill work. Work Through 50ft single arm dumbbell or kettlebell overhead walk (Choose a weight that enables you to maintain a strong lockout. Focus on creating a stacked position on the walk.) 20 arm circles forwards 20 arm circles backwards

Strict Handstand Push-Up

1 x MAX

Modifications options 👉🏻Self Assisted Strict Handstand Push-up 👉🏻Handstand Push-up Negative + Kip Out (Must be able to control the descent, no plop at the bottom) 👉🏻Box Pike Handstand Push-up (Must be in a fully stacked position)

Wall Walk

1 x 10

10 MIN EMOM :15 Push-Ups* :15 Second Transition :15 Seconds DB Z-Press :15 Second Transition *Choose a push-up varition that allows you to work for the entire :15 seconds. That can be strict HSPU into Kipping, kipping hspu, box pike hspus, or a regular push-up ------------------------------ Coaches Notes ------------------------------ It is important to move in one piece in your push-ups. Don't allow your back to arch. If you are unable to do RX push-ups or you aren't able to keep your core from collapsing I want you to modify so that you are building up your core strength. Dropping to your knees doesn't use the core strength we need so make sure to choose an option before that keeps you in a full plank position while allowing you to go through full range of motion. Building your core will help translate through to strong handstand push-ups, and strong weightlifting movements. ------------------------------ Push-up Modifications ------------------------------ 👉🏻Chest elevated push-ups - Make note of the height you use so you can slowly lower the height 👉🏻Push-ups w/band around arms 👉🏻Band Assisted Push-up