(Mobility/Fun/Gymnastics Skill/Short Metcon)
Movement Prep: (~5 min)
2 Rounds of Tabata...
Warm-up: (with set up ~10 min)
8 Min E2MOTM
10 Good Mornings
10 Ring Rows
10 Wall Balls
10 Hanging Shrugs / 5 Beat Swings
*Practice Jump Rope Remainder of 2 Min.
Skill: (~12 Minutes)
Partner Assisted Toes To Bar Progression
Have athlete partner up for these skill pieces. I believe these drills will help teach lat engagement and staying tight through the whole movement.
Skill Drill 1 - Supine Lat Activation Roll Up - watch video 0:00 - 0:43
Skill Drill 2 - Hanging Assisted Lat Activation Roll Up - watch video 1:15 - 1:53
Skill Drill 3 - Beat Swing Assisted Forced Resistance 2:05 - 2:41
Give your Class some time to warm up their Thrusters. This one will be a scorcher!
9 Min EMOTM
5 Toes to Bar