Warm up:

2 x

50’  Inchworm

50’ Bear crawl

50’ Crabwalk


Shoulder Mobility – balls & bands


Gymnastics play: Handstands (holds & walks), ring work (levers, skin the cats) etc. – Coach’s choice.



Stagger start to allow the GHD’s to be used more

3 rounds for time:

400m run

20 x GHD situps ‘or’ ab mat med ball sit up 12/8lb (toss against wall)

20 x GHD Hip extensions ‘or’ 45/35lb Barbell good morning