Congrats to Jola Troy - Winning second place in her first oly comp this past weekend

Warm up: Dynamic Warmup coaches choice

Posterior chain (hanstring stretch with band on floor)
10 inch worms with Push up

Health and Fitness
A. Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Minutes 1-3 & 10-12 – Rope Climb or Technique Work – no more than 4 ascents
Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down)
Minutes 7-9 & 16-18 – Hollow Body Hold x 45-60s
B. For time:
DU’s
50-40-30-20-10
Pull-ups
10-8-6-4-2
Time cap of 10 minutes
Classic
A. Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Minutes 1-3 & 10-12 – Rope Climb or Technique Work – no more than 4 ascents
Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down)
Minutes 7-9 & 16-18 – Hollow Body Hold x 45-60s
B. For time:
DU’s
50-40-30-20-10
Pull-ups
10-8-6-4-2
Time cap of 10 minutes
D. Mobility: Foam roll upper back, smash shoulders with ball