10 minutes or 10 rounds, whichever comes first:
30 Double-under*
30 revolutions Airdyne @ 100%
Score is time to completion (10 rounds) or rounds + reps (10-minute mark).
Then, skill work:
Headstand/ Handstand
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 each.
*If the double-under is not yet in your tool box, perform 50 high-knee jumprope + 3 burpees in each round.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!