With a partner, complete 4 rounds of the following:
Partner drag- 2 trips “Leader” + 2 trips “Follower” @ 20yd. each
200 revolutions Airdyne (Divided between partners as desired)
20 Inchworm (Divided between partners as desired)
2 each (L) + 2 each (F) + 200 + 20 = 1 round. Until the work is complete, neither partner rests. If your partner falls behind, pick up their slack.
Follower: Drape a rope/ belt/ like around your partners hips and make them tow you. Put the brakes on by pulling your shoulders back and pushing your hips forward, keeping your guts tight, and leaving your weight on your heels. Arms are straight. Keep your legs wide so you don’t have to scurry around theirs.
Leader: Get low, stay on the balls of your feet, stay postured up, and drive forward with intent.
Then, skill work:
Tumbling (Front roll, back roll, side fall)
Practice each with the goal of making noticeable improvement in position, execution, and fluidity. Headstand/ Handstand: 5-10 minutes. Front roll/ back roll: 20-30 reps.