WARMUP
## 30 Seconds
Single Unders
Alternating Shoulder Taps
Banded Pass Throughs
Single Unders
Push-up to Down Dog
Banded Pull Aparts (Palms Down)
Single Unders
Inchworm to Push-up
Banded Pull Aparts (Palms Up)
## Static Holds
Hold For Max Time in 60 Seconds Window in 1 of the Following:
1. Ring Top Support Hold (Top of Ring Dip)
2. Handstand Hold on Wall
3. Push-up Plank Hold (On Hands)
# MOBILITY
## Chest Stretch: 30 Seconds Each Side
## Table Top Stretch: 1 Minute
# TEACHING
## STRICT GYMNASTICS MOVEMENTS
Across all of our Strict Gymnastic Pressing movements, we’ll look to dial in 3 areas of performance:
1. Tight Body Position
2. Proper Hand Placement
3. Full Range of Motion
**STRICT HANDSTAND PUSH-UPS**
1. **Hand Placement:** Hands at Shoulder Width and in Front of Head in Tripod Position
2. **Bottom Range of Motion:** Top of Head Makes Contact with Floor
3. **Top Range of Motion:** Elbows and Body at Full Extension
**STRICT RING DIPS**
1. **Hand Placement:** Straps Set at Shoulder Width with Rings in Contact with the Body
2. **Bottom Range of Motion:** Shoulder Below Elbows
3. **Top Range of Motion:** Elbows at Full Extension
**PUSH-UPS**
1. **Hand Placement:** Hands Set at Back Under Shoulders
2. **Bottom Range of Motion: **Chest Touching Floor at Nipple Line with Waistband Off the Floor
3. **Top Range of Motion:** Elbows at Full Extension
## BURPEES
5 Burpees
## DOUBLE UNDERS
### Movement Prep
Establish Hand Position
20 Seconds High Single Unders
20 Seconds Double Unders
### Movement Subs
* Reduce Reps
* 50 Single Unders
* 30 Seconds of Practice
Skill: STRICT GYMNASTICS
* Athletes will have 10 minutes to work through the strict gymnastic movement of their choice
* 2-3 minutes of rest should be plenty of time to reload between the 3 sets
WOD
AMRAP 12:
10 Burpees
25 Double Unders
