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THURSDAY 170223

Warm-up:

Individual….

Row 500m

Crossover Symmetry

15 Hollow Rocks

Group….

200m Run

10 Dive Bomber Push ups

10 Scorpions

10 Superman to Hollows

 

Strength and Skill:

Every 2 minutes, for 12 minutes (2 sets of each):

Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps  OR Stationary Dips x 15-20 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs/Holds if you don’t have handstand walks yet)

Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

 

 

Fitness:

Three rounds for time of:
Run 400 Meters
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Alternating Cossack Squats with Kettlebell Goblet Hold

 

Performance:

Three rounds for time of:
Run 400 Meters
10 Strict Handstand Push-Ups
15 Chest-to-Bar Pull-Ups
20 Alternating Pistols

Time cap of 18 minutes.

Mobility:

Mash Lats

Roll Posterior

Mash Calf/Achilles

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